bariatric cookbook - home | georgetown … · recipe index appetizers and snacks turkey roll-ups

My Cook Book is brought to you by BetterRecipes.com® Better Recipes® Online

BARIATRIC COOKBOOK

Christmas 2007

TO GIVE PROPER CREDIT TO ALL:

THESE RECIPES ARE COMPILED FROM THE SUPPORT BOARD, AND OTHERSITES THAT HAVE RECIPES FOR BARIATRIC PATIENTS, SUCH AS BARIATRIC EATINGWEB SITE, DIET TV, AND OTHERS THAT I WILL CREDIT WITHIN THE RECIPES.

Recipe Index

Appetizers and SnacksTURKEY ROLL-UPS..................................................................................................................................... 11ROLL UPS..................................................................................................................................................... 12BUFFALO SIMMERED CHICKEN THIGHS.................................................................................................. 13PUMPKIN BUTTER....................................................................................................................................... 14MARYLAND SRIMP SPREAD....................................................................................................................... 15CINNAMON APPLESAUCE.......................................................................................................................... 16Layered Mexican Dip..................................................................................................................................... 17Tomato Boats with Melted Mozzarella........................................................................................................... 18SUGAR FREE BBQ SAUCE......................................................................................................................... 19CHEESY VEGETABLE DIP........................................................................................................................... 20FAT FREE 7-LAYER SALAD......................................................................................................................... 21BUFFALO CHICKEN DIP.............................................................................................................................. 22Hummus........................................................................................................................................................ 23Snaxican........................................................................................................................................................ 24Fruit Lax Recipe for constipation................................................................................................................... 25

BeveragesPUMPKIN PROTEIN SHAKE........................................................................................................................ 27CREAMY FUZZY NAVEL.............................................................................................................................. 28Chocolate Covered Caramello Mocha........................................................................................................... 29Cafe Caramel Mocha..................................................................................................................................... 30French Twist Mocha...................................................................................................................................... 31Jingle Java Latte............................................................................................................................................ 32Hot Chocolate Drink....................................................................................................................................... 33Creamer Recipe............................................................................................................................................. 34Hot or Cold Chocolate Drink.......................................................................................................................... 35Cream Dream Latte....................................................................................................................................... 36Cinnamon Roll Latte...................................................................................................................................... 37Peach Almond Italian Soda........................................................................................................................... 38Butter Almond Latte....................................................................................................................................... 39Banana Cream Pie Shake............................................................................................................................. 40Banana Rum Smoothie.................................................................................................................................. 41CHOCOLATE PEANUT BUTTER SMOOTHIE............................................................................................. 42NECTAR PROTEIN COCKTAIL.................................................................................................................... 43BANANA PROTEIN NOG.............................................................................................................................. 44CAFÃ# KAHLUA............................................................................................................................................ 45CINNAMON NOG.......................................................................................................................................... 46HAZELNUT CAPPUCCINO........................................................................................................................... 47PROTEIN FRUIT SMOOTHIE....................................................................................................................... 48PUMPKIN SPICE SHAKE............................................................................................................................. 49BUTTERCREAM TOFFEE VANILLA LATTE................................................................................................ 50CHOCO-VANILLA PROTEIN SHAKE........................................................................................................... 51

DREAMSCICLE............................................................................................................................................. 52CHOCOLATE COVERED CHERRIES PROTEIN SHAKE............................................................................ 53CHOCOLATE COVERED BANANA PROTEIN SHAKE................................................................................ 54VANILLA STRAWBERRY PROTEIN SHAKE............................................................................................... 55TANGY ORANGE PROTEIN SHAKE............................................................................................................ 56ROOT BEER FLOAT PROTEIN SHAKE....................................................................................................... 57BERRY CHEESECAKE PROTEIN SHAKE................................................................................................... 58Sugar Free Hot Cocoa................................................................................................................................... 59Banana Strawberry Smoothie........................................................................................................................ 60Citrus Shakeups............................................................................................................................................ 61Cinnamon Mocha Shake............................................................................................................................... 62Dream Cream Protein Smoothie.................................................................................................................... 63Banana Split Protein Shake........................................................................................................................... 64Cookies and Cream Protein Shake............................................................................................................... 65Chocolate Mocha Mint Protein Shake........................................................................................................... 66Key Lime Pie Protein Shake.......................................................................................................................... 67Strawberry Banana Frost Protein Shake....................................................................................................... 68Eggnog Protein Shake................................................................................................................................... 69Chocolate Banana Crunch Protein Shake..................................................................................................... 70Tropical Fruit Breeze Protein Shake.............................................................................................................. 71Protein Fruit Smoothie................................................................................................................................... 72Strawberry Protein Smoothie......................................................................................................................... 73Hazelnut Mocha Cappuccino Shake.............................................................................................................. 74Snickers Bar Mocha Protein Shake............................................................................................................... 75Buttermilk Fruit Shake................................................................................................................................... 76Boysenberry Smoothie - 2 servings............................................................................................................... 77Frozen Fruit Glace' Protein Shake................................................................................................................. 78Banana Blast................................................................................................................................................. 79Cool Chocolate Peanut Butter....................................................................................................................... 80Strawberry Cheese Cake............................................................................................................................... 81Icy Almond Delight......................................................................................................................................... 82Creamy Almond Cappuccino......................................................................................................................... 83Cherries Jubilee............................................................................................................................................. 84Cookies â##N Cream.................................................................................................................................... 85Pina Colada................................................................................................................................................... 86Creamy Cinnamon......................................................................................................................................... 87Ice Cream Milk Shake.................................................................................................................................... 88Berrilicious..................................................................................................................................................... 89Chocolate Almond......................................................................................................................................... 90Chocolate Raspberry..................................................................................................................................... 91Banana Nut.................................................................................................................................................... 92Creamy Dreamy Coconut.............................................................................................................................. 93Chocolate Mint............................................................................................................................................... 94Peaches â##N Cream................................................................................................................................... 95Aromatic Apple Pie........................................................................................................................................ 96Chocolate Banana......................................................................................................................................... 97Fruit Punch Frosty Freeze............................................................................................................................. 98Groovy Grape Frosty Feeze.......................................................................................................................... 99Powerful Pineapple Frosty Freeze................................................................................................................. 100Cherry Berry Frosty Freeze........................................................................................................................... 101Apple Cinnamon Frosty Freeze..................................................................................................................... 102Summer Breezes Smoothie........................................................................................................................... 103Creamy Strawberry-Orange Pops................................................................................................................. 104Blueberry Smoothie....................................................................................................................................... 105Strawberry-Banana Yogurt Smoothies.......................................................................................................... 106Peachy Iced Tea Refresher........................................................................................................................... 107FRUIT SMOOTHIE........................................................................................................................................ 108

Basic Hot Chocolate Mix................................................................................................................................ 109Fat Free Sugar Free Hot Chocolate Mix........................................................................................................ 110Mexican Hot Chocolate Mix........................................................................................................................... 111Hot Chocolate Mix (with 3 Options)............................................................................................................... 112Hot Chocolate Mix......................................................................................................................................... 113CHOCOLATE FROSTY................................................................................................................................. 114

Main DishesZUCCHINI PASTA......................................................................................................................................... 116BAKED FISH GRATIN................................................................................................................................... 117CHEESY CHICKEN & CAULIFLOWER CHOWDER..................................................................................... 118CHICKEN & MUSHROOMS IN WHITE WINE............................................................................................... 119ITALIAN HERB MEATLOAF.......................................................................................................................... 120COMPANY CHICKEN................................................................................................................................... 121POT ROAST WITH ONIONS AND MUSHROOMS....................................................................................... 122PECAN CHICK KIEV..................................................................................................................................... 123WHITE CHICKEN CHILLI.............................................................................................................................. 124PIZZA-STUFFED TOMATOES...................................................................................................................... 125VERY BERRY PRO-FAIT.............................................................................................................................. 126HONEY MUSTARD GINGER SALMON........................................................................................................ 127TURKEY OR PORK SAUSAGE.................................................................................................................... 128ROPA VIEJA - SHREDDED CUBIAN BEEF................................................................................................. 129BLOODY MARY POT ROAST....................................................................................................................... 130ROASTED PORK TENDERLOIN WITH CABERNET MUSHROOM SAUCE............................................... 131BRAISED ITALIAN POT ROAST................................................................................................................... 132BAKED VIRGINIA GLAZED HAM................................................................................................................. 133Asian Pineappple Chicken............................................................................................................................. 134Susan Maria's Cancun Chili........................................................................................................................... 135Caribbean Grilled Turkey............................................................................................................................... 136Chicken Cordon Bleu..................................................................................................................................... 137Chicken with Creole Apricot Sauce............................................................................................................... 138Fresh Lettuce Wrap....................................................................................................................................... 139Parmesan Crusted Chicken Tenders............................................................................................................. 140CHEESE SOUFFEE...................................................................................................................................... 141CHILI RELLENO PUFF................................................................................................................................. 142CHEESY EGG BAKE.................................................................................................................................... 143BROCCOLI BACON QUICHE....................................................................................................................... 144COTTAGE CHEESE ONION PANCAKES.................................................................................................... 145CREOLE FISH & ZUCCHINI......................................................................................................................... 146Turkey Meatball Stroganoff............................................................................................................................ 147Turkey Bulgur Pilaf........................................................................................................................................ 148Alice Springs Chicken (sort of)...................................................................................................................... 149Baked Haddock............................................................................................................................................. 150Baked Stuffed Salmon................................................................................................................................... 151Beef Tenderloin Roast................................................................................................................................... 152Beef Fajitas.................................................................................................................................................... 153Mexican Chicken........................................................................................................................................... 154NEW ORLEANS CHICKEN........................................................................................................................... 155Chicken Kisses.............................................................................................................................................. 156Fish Creole.................................................................................................................................................... 157Frittata............................................................................................................................................................ 158Grilled Southwestern Pork Chops.................................................................................................................. 159Guacamole Omelet........................................................................................................................................ 160Jerk Snapper................................................................................................................................................. 161Mexican Chicken Cutlets............................................................................................................................... 162Mini Frittatas with Ham and Cheese.............................................................................................................. 163Spicy Shish Kebobs....................................................................................................................................... 164

Szechwan-Style Shrimp................................................................................................................................. 165Tilapia Matanzas............................................................................................................................................ 166Turkey-bean Enchiladas................................................................................................................................ 167Crunchy Tuna Patties.................................................................................................................................... 168Arroz con Pollo.............................................................................................................................................. 169Spanish Omelette.......................................................................................................................................... 170Breakfast Casserole...................................................................................................................................... 171Steamed Fish with Yogurt Dill Sauce............................................................................................................ 172Italian Herb-Roasted Chicken in Tomato-Basil Sauce................................................................................... 173Spicy Seafood Fajitas.................................................................................................................................... 174Kimâ##s Lasagna - Hold the Noodles!.......................................................................................................... 175Hazelnut Chicken........................................................................................................................................... 176Sassy Cathyâ##s Famous Tuna Smush....................................................................................................... 177Kabukiâ##s Coastal Seafood Bake............................................................................................................... 178Claireâ##s Shrimp Stir Fry............................................................................................................................. 179Creole Chicken Wings with Peach Mustard Sauce....................................................................................... 180Lentil Chili con Carne..................................................................................................................................... 181Middle Eastern Lentil Dish............................................................................................................................. 182Microwave Protein Omlette............................................................................................................................ 183Beef Stroganoff.............................................................................................................................................. 184Asian-Style Salmon....................................................................................................................................... 185Barbecued Pork Chops.................................................................................................................................. 186TURKEY TACOS........................................................................................................................................... 187MAPLE BAKED CHICKEN BREAST............................................................................................................. 188TURKEY TACOS with AVOCADO-CORN SALSA........................................................................................ 189BEEF KABOBS with PEANUT DIPPING SAUCE......................................................................................... 190VEGGIE PIZZA.............................................................................................................................................. 191PASTA PRIMAVERA a la RICOTTA............................................................................................................. 192TURKEY DIANE............................................................................................................................................ 193Asian Grilled Turkey...................................................................................................................................... 194ORANGE GLAZED SALMON........................................................................................................................ 195Skillet Chicken Dijon...................................................................................................................................... 196Parmesan Tuna Patties................................................................................................................................. 197Stuffed Spaghetti Squash.............................................................................................................................. 198Spaghetti Squash Remix............................................................................................................................... 199Cioppino......................................................................................................................................................... 200Quiche Recipe............................................................................................................................................... 201Party Curried Chicken Rice........................................................................................................................... 202Wendy's Chili................................................................................................................................................. 203Cottage Cheese Pancakes............................................................................................................................ 204chicken casserole recipe............................................................................................................................... 205All-Purpose Marinade.................................................................................................................................... 206chicken strip/tenders recipe........................................................................................................................... 207Honey Mustard Chicken................................................................................................................................ 208Turkey (or chicken) meatloaf......................................................................................................................... 209

Sides and SaladsMEXICAN DEVILED EGGS........................................................................................................................... 211GREEK-STYLE EGG SALAD........................................................................................................................ 212ZUCCHINI BOATS........................................................................................................................................ 213TOSSED BLUE CHEESE SALAD................................................................................................................. 214DEVILED EGGS............................................................................................................................................ 215GARLICKY GREEN BEANS.......................................................................................................................... 216ZUCCHINI DELIGHT..................................................................................................................................... 217NESTLED EGGS........................................................................................................................................... 218BAKED BEAN DIP......................................................................................................................................... 219MOCK CAULIFLOWER FRIED RICE............................................................................................................ 220

Wild Rice, Dried Cranberry, and Walnut Stuffing........................................................................................... 221Spinach with Bacon and Mushrooms............................................................................................................ 222No Salt Seasoning......................................................................................................................................... 223Jellied Cranberry Sauce................................................................................................................................ 224Refried Beans................................................................................................................................................ 225Spicy Salsa.................................................................................................................................................... 226Spinach with Bacon and Mushrooms............................................................................................................ 227Chicken Caesar Salad................................................................................................................................... 228Creamy Coleslaw........................................................................................................................................... 229Crunchy Cole Slaw........................................................................................................................................ 230Cottage Cheese Salad................................................................................................................................... 231Black Bean and Chicken Salad..................................................................................................................... 232Apple and Cheese Delight............................................................................................................................. 233Southern Tuna Salad..................................................................................................................................... 234Bahamas Shrimp Salad................................................................................................................................. 235Waldorf Salad................................................................................................................................................ 236Chicken Grilled Cesar Salad.......................................................................................................................... 237Poached Chicken Salad................................................................................................................................ 238Diet Chicken Cole Slaw................................................................................................................................. 239Chestnut Chicken Salad................................................................................................................................ 240" Left Over " Turkey Salad............................................................................................................................. 241Oregano Chicken Salad................................................................................................................................. 242Wilted Spinach Chicken Salad....................................................................................................................... 243Georgian Egg Salad...................................................................................................................................... 244Roasted Grape, Chicken, and Vegetable Salad............................................................................................ 245Tennessee Chicken Salad............................................................................................................................. 246Marinated Shrimp Salad................................................................................................................................ 247Luncheon Salad............................................................................................................................................. 248Chicken Salad Sandwich............................................................................................................................... 249Cantaloupe and Avacado Salad.................................................................................................................... 250Chicken and Pasta Salad.............................................................................................................................. 251Crab and Apple Cole Slaw............................................................................................................................. 252Garlic-Roasted Radicchio.............................................................................................................................. 253SMOKED CHICKEN SALAD with RASPBERRY- BALSAMIC VINAIGRETTE............................................. 254GRILLED STEAK SALAD.............................................................................................................................. 255SPICY FRENCH â##FRIESâ##.................................................................................................................... 256Salsa.............................................................................................................................................................. 257Salsa.............................................................................................................................................................. 258South Beach Barbecue Sauce....................................................................................................................... 259Black Bean Etc. Salad................................................................................................................................... 260Shrimp Salad Rolls........................................................................................................................................ 261Pasta Salad Recipe:...................................................................................................................................... 263Chinese Coleslaw:......................................................................................................................................... 264Rice Substitute............................................................................................................................................... 265Spaghetti Squash with Lemon & Garlic......................................................................................................... 266Squash Au Gratin Low Fat Recipe................................................................................................................ 267Baked Spinach............................................................................................................................................... 268

Soups and SandwichesCHICKEN VEGETABLE SOUP..................................................................................................................... 270CREAMY BROCCOLI CHOWDER................................................................................................................ 271MEATBALL STEW......................................................................................................................................... 272MEATBALL MINESTRONE........................................................................................................................... 273CREAMY BLACK BEAN SOUP..................................................................................................................... 274ARTICHOKE FETA QUICHE......................................................................................................................... 275LENTIL BARLEY STEW................................................................................................................................ 276TACO SOUP.................................................................................................................................................. 277

SALMON CHOWDER.................................................................................................................................... 278PINTO BEAN PUREE.................................................................................................................................... 279Beef - Vegetable Casserole (Crockpot)......................................................................................................... 280Chicken & Mushroom Stew........................................................................................................................... 281Low Carb Chilli............................................................................................................................................... 282Low Fat Chicken Cacciatore.......................................................................................................................... 283Chili................................................................................................................................................................ 284Fireside Beef Stew......................................................................................................................................... 285Heavenly Hearty and Healthy Soup............................................................................................................... 286Jambalaya..................................................................................................................................................... 287Taco Soup..................................................................................................................................................... 288Taco Soup..................................................................................................................................................... 289Turkey-Sausage and Seafood Gumbo.......................................................................................................... 290ABC Soup...................................................................................................................................................... 291Garden Gazpacho......................................................................................................................................... 292My "ohmygod-there-is-so-much-leftover-turkey" crockpot soup.................................................................... 293amazing soup.. post op friendly..................................................................................................................... 294on hand veggie soup base mix (dehydrator needed!)................................................................................... 295

BreadsNutty-Cheesy Party Corn Muffins.................................................................................................................. 297Country Sausage Cornbread......................................................................................................................... 298APPLE CINNAMON MUFFINS...................................................................................................................... 299CHILI CORNBREAD...................................................................................................................................... 300APPLE CINNAMON MUFFIN........................................................................................................................ 301PARMESAN HERB BISCUITS...................................................................................................................... 302

DessertsPEANUT BUTTER COOKIE RECIPE........................................................................................................... 304ALMOND SHORTBREAD............................................................................................................................. 305CHEESECAKE TARTS WITH BERRIES...................................................................................................... 306CINNAMON CARAMEL CUSTARD.............................................................................................................. 307PECAN PIE.................................................................................................................................................... 308SF SWEETENED CONDENSED MILK......................................................................................................... 309VANILLA EGG CUSTARD............................................................................................................................. 310PEANUT BUTTER PIE.................................................................................................................................. 311RICOTTA SWRIL........................................................................................................................................... 312BLACK FOREST MOCHA CAKE.................................................................................................................. 313CAPPUCCINO CUSTARD............................................................................................................................ 314RICCOTA APPLE PANCAKES..................................................................................................................... 315CINNAMON BLISS PUMPKIN MOUSSE...................................................................................................... 316DOUBLE CHOCOLATE PROTEIN PUDDING.............................................................................................. 317Cinnabliss Lace Cookies............................................................................................................................... 318Chocolate Truffles.......................................................................................................................................... 319Almond Cookies............................................................................................................................................. 320Beatrice's Apricot Cream Cheese Cookies.................................................................................................... 321Gingerbread Cookies..................................................................................................................................... 322Sugar Free Peanut Brittle.............................................................................................................................. 323Peanut Butter Cookies................................................................................................................................... 324Rum Balls...................................................................................................................................................... 325Spritz Cookies................................................................................................................................................ 326Chocolate Peanut Brittle................................................................................................................................ 327Crustless Pumpkin Pie:.................................................................................................................................. 328Susan Maria's Amazing Pecan Pie................................................................................................................ 329Crustless Pumpkin Pie................................................................................................................................... 330Flourless Chewy Oatmeal Cookies................................................................................................................ 331Peanut Butter Cookies................................................................................................................................... 332

Peanut Butter Protein Balls............................................................................................................................ 333Peanut Butter Oatmeal Protein Balls............................................................................................................. 334Blueberry-Peach Crisp................................................................................................................................... 335Strawberry Cheesecake................................................................................................................................ 336Sugar Free Graham Cracker Crust................................................................................................................ 337Strawberry Angel Pie..................................................................................................................................... 338FUDGE BROWNIES...................................................................................................................................... 339YOGURT PARFAIT....................................................................................................................................... 340CHIFFON PUMPKIN PIE............................................................................................................................... 341FUDGE BROWNIES...................................................................................................................................... 342Fruit smoothie cheesecake............................................................................................................................ 343Butterscotch and Pumpkin Pudding............................................................................................................... 344Vicki E.'s Protein Pudding, Revisited............................................................................................................. 345Tropical dream............................................................................................................................................... 346Cream Cheese Nibblers................................................................................................................................ 347Protein Dessert, with a twist.......................................................................................................................... 348peanut butter cookies.................................................................................................................................... 349healthy amazing dessert... mmmmm............................................................................................................. 350Powdered Sugar............................................................................................................................................ 351Brown Sugar.................................................................................................................................................. 352

BARIATRIC COOKBOOK

Appetizers andSnacks

TURKEY ROLL-UPS

These are quick to make and keep well in therefrigerator for a super easy grab-n-golunch. Pair them with some Soy Chips andyouâ##ve got a complete meal that will keepyou full for hours!

Ingredients:One 8-ounce pkg. fat-free cream cheese

1/4 cup finely shredded carrot

1/4 cup finely shredded zucchini

2 tablespoons dried cranberries, chopped

1/2 teaspoon dill weed

Pinch of garlic powder

Kosher salt and black pepper to taste

Six ounces roasted turkey breast, deli sliced

Directions:In a small bowl combine cream cheese, carrot,

zucchini, cranberries, dill weed, and garlicpowder. Season with salt and pepper if desired.Place 2 tablespoons of cream cheese mixture ontoeach slice of turkey. Roll up tightly and wrap inplastic wrap. Allow to chill for two hours.

Makes six servings.

Per Serving: 82 Cal; 10 g Protein; 1 g Tot Fat; 7g Carb; 0 g Fiber; 6 g Sugar; 578 mg Sodium

Better Recipes® Online at www.betterrecipes.com11

ROLL UPS

Deli sliced meats (turkey, roast beef) Slicedcheese (provolone, Colby) Cream cheese,spicy mustard, or horseradish spread

Ingredients:Deli sliced meats (turkey, roast beef)

Sliced cheese (provolone, Colby)

Cream cheese, spicy mustard, or horseradishspread

Directions:Place slice of cheese on top of one slice of meat.

Spread with cream cheese and mustard or sprinklewith a seasoning of your choice. Roll up and wraptightly in plastic wrap. Chill until ready to eat.


BUFFALO SIMMEREDCHICKEN THIGHS

Ingredients:2 pounds Boneless Skinless Chicken Thighs

Vegetable spray

1 cup white wine

1 teaspoon chicken flavor boullion

1/2 cup Franks Buffalo Wing Sauce (make sureyou use the wing sauce, and not the regular hotsauce)

Black pepper

Directions:Cut thighs in half and brown in a non stick skillet

coated in vegetable spray. Add wine (or use waterbut wine is BETTER), chicken flavoring, and halfof the wing sauce. Cover and simmer 35-40minutes until the chicken is very tender and sauceis thick. Add remaining wing sauce and seasonwith salt and pepper.


PUMPKIN BUTTER

Oh, itâ##s that glorious time of year whenthe weather is crisp and the food is warmand comforting. Nothing says fall likehomemade pumpkin butter, simmering untilthe whole house smells spicy and sweet. Servewith sugar-free cookies or pizelles. Or stir aspoonful into your yogurt and top with asprinkle of chopped pecans.

Ingredients:One 15-ounce can 100% pure pumpkin puree

2/3 cup Splenda Granular

1/4 cup sugar-free maple syrup

1 teaspoon lemon juice

1/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

Pinch of salt

Directions:Combine pumpkin, Splenda, maple syrup, lemon

juice, cinnamon, cloves, and salt in a mediumheavy-duty saucepan. Bring to a boil overmedium-high heat; reduce heat to low. Cook,stirring frequently, for 45 minutes or until darkand thickened. Store in an airtight container in therefrigerator.

Make 8 servings.

Per Serving: 29 Cal; 1 g Protein; 0 g Tot Fat; 7 gCarb; 2 g Fiber; 2 g Sugar; 103 mg Sodium


MARYLAND SRIMPSPREAD

Ingredients:1 pound cooked shrimp

Â¼ cup Hellmannâ##s Reduced Fatmayonnaise

3 scallions chopped

Â½ teaspoon Old Bay Seasoning

Directions:Pulse shrimp in food processor until ground but

still chunky. Transfer to bowl. Place scallions,mayonnaise, and Old Bay in food processor andpulse until scallions are very finely chopped.Scrape flavored mayonnaise to bowl with shrimp,and combine, adding a little water for desiredtexture.

Copyright Â© 2007 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.


CINNAMON APPLESAUCE

When you come home from the hospital andhave just started to move about the house, afew spoonfuls of warm cinnamon applesaucecan be very soothing to your tender stomach.The aroma of apples and cinnamon will fillthe air and send the subliminal message thatyou are home and that everything is going tobe fine. Your entire household will love thetaste of homemade applesauce. I have a foodmill, so I donâ##t even peel and core myapples before cooking them; making this alightning fast treat for my family.

Ingredients:6 large apples

2 whole cinnamon sticks

Splenda granular to taste

Directions:Cut each apple into quarters, then peel and

remove center core of each piece; place preparedapples into a covered saucepan. Nestle thecinnamon sticks in the apples and add Â¼ cup ofwater. Cover pan, bring to a boil, lower heat to asimmer and cook apples until very soft, about 30minutes. Remove from heat, discard cinnamonsticks, and mash apples into a smooth sauce usinga potato masher or a wooden spoon. Add Â½ cupSplenda plus additional to suit taste.

WLS 1/4 cup portion: Calories 31, fat 0 gr, carbs6.5 gr, protein <1 gr

Makes about 4 cups

Copyright Â© 2007 by Susan MariaLeach/Linda Farnsworthwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.


Layered Mexican Dip

Ingredients:6 oz. lean ground turkey

6 oz. lean ground pork

1/2 c. chopped onion

1 (16 oz.) can pinto beans, drained & mashed

1 (4 oz.) can chopped green chilies, undrained

1/2 c. shredded reduced-fat Monterey Jackcheese

1/2 c. Shredded low-fat Cheddar cheese

1/2 c. Picante sauce

1/4 c. chopped green onions

1 tbsp. sliced ripe olives

1/2 c. low-fat sour cream

Directions:Cook turkey, pork and onion in a large nonstick

skillet over medium heat until browned, stirring tocrumble meat. Drain and pat dry with papertowels. Set aside. Serve with unsalted tortillachips or Melba rounds.

Yield 24 appetizer servings

My Notes:


Tomato Boats with MeltedMozzarella

This is a little recipe Kaye â##inventedâ##last summer, although sheâ##s confident ithas been done before. The steps are simple:Stuff cored plum tomatoes with mozzarella,olive oil & basil, and grill until the cheesemelts. Delicious! Plan two tomatoes perperson.

Ingredients:12 ripe plum tomatoes (also known as Romano)

1/2 lb. low-fat mozzarella cheese coarselychopped

2 tablespoons extra virgin olive oil (light)

2 tablespoons fresh chopped basil

Salt & pepper to taste

Directions:Slice 1/3 off the side of the tomato and remove

pulp from inside. Turn upside down to drain on apaper towel - allow all tomatoes to drain about 15minutes.

In a small bowl combine chopped cheese, oliveoil and basil.

Turn tomatoes upright and spoon some cheesemixture in each â##boatâ##. Sprinkle with saltand pepper to taste. (You can complete the recipeto here early in the day and store tomatoes in therefrigerator until time to grill. Allow to sit at roomtemperature about 15 minutes before grilling.)

Grill over medium heat until tomato skin puckersand cheese melts. Serve warm.


SUGAR FREE BBQ SAUCE

* Note 1: - If you prefer to leave the baconout, add 1-3 teaspoons of liquid smoke, totaste, near the end of the cooking.Alternatively, add some smoky flavor using 1teaspoon of smoked paprika, or chipotlepowder to taste. Note 2: If you can't find lowcarb catsup, leave it out, but add about atablespoon of vinegar and some sweetener, totaste.

Ingredients:* 2 strips of thick bacon, chopped fine (or seenote)

* 1 small onion, minced

* 1 clove garlic, minced or 1/4 teaspoon garlicpowder

* 1 small can (6 oz) tomato paste

* 1 can (12 oz) diet (sugar-free) cola -Splenda-sweetened preferred

* 1/4 cup low carb (sugar-free) catsup, (or seenote)

* 3 T mustard

* 1 Tablespoon Worcestershire sauce

* 1 pinch ground cloves

* Hot sauce to taste

Directions:* Fry the bacon in a saucepan - a 2 qt pan works

well.

* Add the onion and cook over medium until soft- 3-5 minutes. Add garlic at this point if you'reusing fresh and stir it for half a minute or so.

* Add the rest of the ingredients, plus about halfa cup of water. Stir well.

* Simmer for 20-30 minutes. It will cook down abit and flavors will combine.

* Adjust the seasonings so you have the balanceyou want - you can add vinegar, artificialsweetener (liquid preferred), or hot sauce. (If it'stoo hot, adding more sweetener will tone it down.)

The recipe makes approximately 10 servings of

1/4 cup each. Each serving has about 3.5 grams ofcarbohydrate plus 1 gram of fiber.


CHEESY VEGETABLE DIP

Ingredients:* 1 container (16 oz) Breakstoneâ##s orKnudsen low fat cottage cheese

* 1/4 cup Kraft Special Collection BalsamicVinaigrette Dressing

* 1 medium zucchini, shredded (about 1 cup)

* 1 small tomato, chopped (about 3/4 cup)

* 1/4 cup sliced green onions

* 1/4 tsp. Italian seasoning

* Wheat Thins reduced fat baked snackcrackers

Directions:* Place cottage cheese and dressing in electric

blender or food processor container.

* Blend until well blended. Spoon into servingbowl.

* Stir in zucchini, tomato, green onions andseasoning; cover

* Refrigerate several hours or until chilled. Serveas dip with crackers.

Makes 22 servings


FAT FREE 7-LAYERSALAD

Ingredients:* 1 pkg. Philadelphia Fat Free Cream Cheese,softened

* 1 tbsp. Taco Bell Home Originals TacoSeasoning mix

* 1 cup Taco Bell Home Originals Thinkâ##nâ## Chunky Salsa

* 1 cup canned black beans, drained, rinsed

* 1 cup shredded lettuce

* 1 cup Kraft Free shredded non-fat cheddarcheese

* 1/2 cup chopped green onions

* 2 tbsp. Sliced pitted ripe olives

Directions:* Mix cream cheese with electric mixer on

medium speed until creamy.

* Add seasoning mix beat until well blended.

* Spread onto bottom of 9-inch pie plate orquiche dish.

* Layer remaining ingredients over cream cheesemixture; cover.

* Refrigerate several hours or until chilled.

* Serve with cut-up fresh vegetables or low fattortilla chips.

Makes 38 servings


BUFFALO CHICKEN DIP

Ingredients:* 1 block of low fat cream cheese

* 1 bag shredded cheddar cheese

* 4-6 chicken breast

* 1 bottle of hot wing sauce

Directions:* Preheat oven to 450 degrees

* Boil chicken breast until tender, and then shredit using a fork.

* Melt cream cheese until soft (about 1-2 mins.In microwave)

* Combine chicken, cream cheese, bottle ofsauce, and 3/4 bag of cheese into a large mixingbowl, and mix well.

* Spread evenly in a baking dish and sprinklerest of cheese on top.

* Bake for 15-20 mins. or until cheese iscompletely melted.

* Let cool 5 mins. before serving.

* Serve with chips or crackers.


Hummus

I found a good recipe for hummus andthought I would pass it along.

Ingredients:1 16oz can of chick peas

1/2 cup sesame seeds

3 Tbsp lemon juice

4 cloves garlic

parsley to taste

cayenne pepper to taste (optional)

Directions:~Put chick pea liquid, garlic and sesame seeds

into blender on high speed.

~Add chick peas and lemon juice. Blend untilcreamy.

~Add parsley and cayenne pepper, blend for asecond to mix in.

~Enjoy!!

My Notes:I found some whole wheat pitas. I cut them intopieces and bake them at 350 for about 10-12mins..they get super crunchy and work great withthe hummus. One pita pocket lasts a couple ofdays that way.


Snaxican

I've been working on my latest version ofwhat I affectionately call "The Snaxican": aMexican snack. Wink I've had it forbreakfast, lunch, or supper.

Ingredients:Fat free refried beans, 1/2 cup

Light Laughing Cow cheese, 1 portion

Salsa, 1 TB.

Corn, 2 tsp.

Directions:In a microwaveable bowl, layer the refried beans

and Laughing Cow cheese. Swirl the cheese intothe beans. Heat in the microwave on mediumpower until it's very warm. Spread salsa andsprinkle the corn niblets on top of the bean andcheese mixture. Makes two portions for me - I'mat 12 weeks post-op.

A note about Laughing Cow cheese:

It is also called "La vache qui rit" (comes fromFrance) and is sold in a round cardboard containerwith 8 individually wrapped portions.

Nutrition facts per two portions:

Calories 50

Fat 2.5g

Cholesterol 5 mg

Sodium 320 mg

Carbohydrates 2g

Fibre 0g

Sugars 2g

Protein 5g


Fruit Lax Recipe forconstipation

Ingredients:1 cup raisins

1 cup pitted prunes

1/2 cup dates

1/2 cup prune juice

1 cup orange juice or any other kind of juice(apple or grape)

Directions:Mix although in a bowl

Soak for several hours or overnigt

Puree in a blender or food processor until smooth

Refrigerate covered

Can be eaten alone or on toast or in a smoothie.

Consumer 2-4 tbsp daily for constipation


BARIATRIC COOKBOOK

Beverages

PUMPKIN PROTEINSHAKE

This is a wonderfully decadent way to get inyour protein! Spicy, creamy andicy-thick.â#¦milkshakes never had it so good!

Ingredients:1/4 cup pumpkin puree

1 cup skim milk or soymilk

1 scoop vanilla protein powder (such as MatrixSimply Vanilla)

1/2 teaspoon pumpkin pie spice (or 1/4 t.cinnamon, 1/8 t. cloves, 1/8 t. ginger)

2 tablespoons Splenda Granular

1/4 cup Cool Whip or NSA Vanilla yogurt

1-1 1/2 cups ice cubes

Directions:Place pumpkin, milk, protein powder, spices,

Splenda, cool whip or yogurt, and ice cubes inblender container; process until slushy.

Makes one meal replacement serving.

Per Serving: 230 Cal; 28 g Protein; 5 g Tot Fat;13 g Carb; 1 g Fiber; 2 g Sugar; 115 mg Sodium


CREAMY FUZZY NAVEL

Ingredients:1 scoop Nectar Fuzzy Navel protein powder

Â½ cup fat-free milk

Â½ cup NSA peach or vanilla yogurt

3-4 ice cubes

Directions:Process in blender until smooth and thick.


Chocolate Covered CaramelloMocha

Ingredients:1/3 oz DaVinci Toasted Marshmallow SugarFree Syrup

1/3 oz DaVinci Chocolate Sugar Free Syrup

1/3 oz DaVinci Caramel Sugar Free Syrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk OR ready todrink vanilla protein shake

Directions:Combine all ingredients in a large mug.


Cafe Caramel Mocha

Ingredients:1/2 oz DaVinci Chocolate Sugar Free Syrup

1/2 oz DaVinci Caramel Sugar Free Syrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk or 1/2 cup vanillaready to drink protein shake



French Twist Mocha

Ingredients:1/3 oz DaVinci Vanilla Sugar Free Syrup

1/3 oz DaVinci Chocolate Sugar Free Syrup

1/3 oz DaVinci Butter Rum Sugar Free Syrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk or ready to drinkvanilla protein shake



Jingle Java Latte

Ingredients:1/2 oz DaVinci Gourmet Cinnamon Sugar FreeSyrup

1/2 oz DaVinci Gourmet Amaretto Sugar FreeSyrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk or vanilla readyto drink protein shake



Hot Chocolate Drink

I still drink this, but now I also, drink theprotein powder mixed in with FolgersChocolate Silk coffee. I am a little over a yearout, but still get a lot of my protein from thedrink. I am pretty sure I don't eat enoughprotein, so I still drink to be on the safe side.I used to pay a lot for jugs of protein, butfound that this kind at Walmart tasted justas good to me, and it's cheaper. I enjoyed theshakes in the hospital but never could reallyreplicate them to my satisfaction. Then Irealized that the cold drinks didn't go downnear as easily as the warm and hot. I foundthat I was not very good at sipping, try as Imight. When I drank the warmer drinks, Idid not have to sip so much. I could prettymuch just slowly drink it.LeisaWishing2Looz RNY 10-2-06 263-->133

Ingredients:12 oz mug (I think-pretty big)

1 pk Nestles Low Carb hot chocolate

1 scoop Body Fortress Whey protein 1g ofsugar chocolate (Walmart good taste-cheaper)

6 oz skim milk -- optional adds one protein gper oz

Directions:Add powders to mug. Fill halfway with hot water

from tap. Stir very well. Fill the rest of the waywith milk. Microwave 1:15-1:20 min (may vary).Stir again. Add a squirt of Redi-Whip if desired.Total of 29 g of protein.

Without milk, and using all water, the total is 23g.

My Notes:If you canâ##t tolerate milk, you can add some FFFrench Vanilla non-dairy creamer to add littleextra richness and good taste. Just mix it in withthe powders.


Creamer Recipe

I like fresh brewed coffee, so I use that. Ihave a 4 cup MR.Coffeemaker. I brew a 4cup pot of fresh coffee. When I am on therun, I have a 22 oz insulated coffee cup that Ipour the whole mixture above in the cupfirst, and finish filling the cup with freshcoffee. This gives me 32 grams of protein inapproximately 30 min (how long it takes meto drink a 22oz cup of coffee).

Ingredients:Creamer Recipe

1 scoop vanilla or french vanilla protein mix - Iuse Optimum Nutrition French Vanilla 100%Whey Protein from GNC. If you watch thesales they are very reasonable compared tosome of the others.

6 oz milk of your choice - if you are lactoseintolerante, then Coffeemate Non Dairy liquidcreamer makes a very tolerable replacement ofmilk

1 T. SF Vanilla Syrup

2 pkts of sweetner.

Directions:Mix all this in a container before mixing with

your coffee. Once it is mixed, you add to yourcoffee or tea as you would any other coffeecreamer that you might have used prior toRNY/Lap Band.

This mixture gives you approximately 32 gramsof protein with minimal carbohydrates and fats.

My Notes:If I am lounging around the house or need a quickcup at the office, I always keep a serving of theabove mixture with me in a plastic screw topcontainer (a lot of times I just use an empty waterbottle, then I can throw it away when I amfinished.) and add to a cup a coffee as you wouldwith any other brand of creamer. When you havefinished that mixture, you know that you haveconsumed approx 32 grams of protein. I am also aSpiced Chai Tea fan. They have CelestialSeasonings (other brands too) Chai Tea bagsdecaffeinated or regular in most grocery sections

with the other specialty teas. When I mix ChaiTea, I take two tea bags and brew in the coffeemaker as I would if I were making a 4 cup pot ofcoffee. You will have a little coffee/tea left overas it will not take the full 4 cups to fill your cup.Hot Chocolate, I take the same recipe as above butuse Optimum Nutrition Very Milk Chocolateinstead of the vanilla. 1 scoop of protein mixture 6oz milk of your choice or again if lactoseintolerant use non dairy liquid coffee creamerinstead 1 pkg of Swiss Miss No Sugar Added orSugar Free Hot Chocolate mix 2 pkts of sweetnerFinish filling 22 oz Insulated mug with boilingwater. Add hot water slowly mixing while adding.For a different twist add a little cinnamon.. Mixthe mixture above before adding hot liquid to themixture as the protein tends to curdle if mixed inhot liquid. You can adjust the sweetness to yourtaste. I tend to like mine rather sweet. Again, thatwill give you approximately 32 grams of proteinwith minimal carbohydrates and fats. This hasbeen my main stay for the last 2 1/2 yrs.... I don'tknow what I would have done without it, and Ireally don't remember how I got started using it,but it works for me. This is still how I get most ofmy protein in during the day. I can't eat enoughfood sources to keep my protein levels up. Hope itworks for you too. Carlene


Hot or Cold Chocolate Drink

This is from GreenBeetleBug4 on the supportboard.

Ingredients:3 scoops of UNFLAVORED protein

2 packages of no sugar added hot choc.

12 oz water

Directions:mixed real good night before and in frig so very

cold, it takes me three to four efforts spread outover the day to get it down, you can heat it up ashot choc but I like it best very cold.


Cream Dream Latte

Ingredients:1/2 oz DaVinci Gourmet Irish Cream ClassicSyrup

1/2 oz DaVinci Gourmet Amaretto ClassicSyrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk, vanilla ready todrink protein shake, or Carlene's creamerrecipe



Cinnamon Roll Latte

Ingredients:1/2 oz DaVinci Gourmet Cinnamon ClassicSyrup

1/2 oz DaVinci Gourmet Caramel ClassicSyrup

1 cup hot coffee

1/2 cup vanilla Micellar Milk, vanilla ready todrink protein shakes, or Carlene's creamerrecipe.



Peach Almond Italian Soda

Ingredients:ice

sparkling water or plain water

1 oz Da Vinci Gourmet Amaretto SF Syrup

1/2 oz Da Vinci Gourmet Peach SF Syrup

1 oz Half and Half

Directions:Directions:Fill a 16 oz glass 3/4 full of ice. Cover

ice with sparkling water and add other ingredients.Mix well.


Butter Almond Latte

Ingredients:milk

espresso

Da Vinci Gourmet Almond SF Syrup

Da Vinci Gourmet Butterscotch SF Syrup

Directions:Directions:Combine ingredients in blender with

ice.


Banana Cream Pie Shake

Ingredients:milk

Da Vinci Gourmet Banana SF Syrup

half and half

Da Vinci Gourmet Coconut SF Syrup


IDS or Matrix vanilla protein and lots of ice.


Banana Rum Smoothie

Ingredients:Milk

Da Vinci Gourmet Banana SF Syrup

Da Vinci Gourmet Butter Rum SF Syrup


IDS or Matrix vanilla protein and lots of ice.


CHOCOLATE PEANUTBUTTER SMOOTHIE

Ingredients:2 ounces of water

12 ice cubes

1 scoop Protein Delite, Alpine Chocolate or anychocolate protein mix

1 teaspoon of peanut butter

Directions:Place all ingredient in blender and process until

thick.


NECTAR PROTEINCOCKTAIL

Ingredients:1 tub Crystal Light

4 scoops Nectar, fruit juice flavored wheyisolate

Directions:Prepare the Crystal Light in a plastic pitcher

using 64 ounces of water, or to your taste.

Using a silicon whisk or large spoon, blend in3-4 scoops of Nectar.

Keep chilled and consume within 24 hours ofpreparation to ensure freshness. Stir beforepouring as some settling occurs.

Great flavor combinations include:

Crystal Light Fruit Punch and Nectar TwistedCherry

Crystal Light Sunrise Orange and Nectar FuzzyNavel

Crystal Light Pineapple Orange and NectarFuzzy Navel or

Caribbean Cooler

Crystal Light Peach Tea and Nectar Lemon Tea

Crystal Light Raspberry Lemonade and NectarRoadside Lemonade, Strawberry Kiwi or TwistedCherry

Crystal Light Pineapple Orange and IsoFruitDelite Pineapple

Lipton SF Green Tea Honey Lemon and IsoFruitDelite Apple

Makes 64 ounces of drink mix

Serving Size 12 ounces, calories 120, protein18g, carbs 0, fat 0


BANANA PROTEIN NOG

Ingredients:1 scoop Matrix Simply Vanilla protein powderor any vanilla protein powder

1 cup skim milk

A one inch chunk of banana

1/8 teaspoon nutmeg

1/2 teaspoon vanilla

Directions:Place all ingredients in blender and process until

smooth.


CAFÃ# KAHLUA

Ingredients:1 scoop Elite CafÃ© Mocha protein powder

1-2 cups cold decaf coffee

1-2 tablespoons DaVinci sf Kahlua syrup

Ice

Directions:Stir or shake until well mixed.


CINNAMON NOG

Ingredients:1 scoop IDS Cinnamon-Vanilla protein powderor vanilla protein with 1/4 to 1/2 teaspooncinnamon

1-2 cups cold water

1-2 tablespoons DaVinci sf eggnog syrup

1-inch chunk banana

Dash nutmeg

Directions:Process in blender until smooth.


HAZELNUT CAPPUCCINO

Ingredients:1 scoop Nectar Cappuccino protein powder orany brand cappuccino protein powder

1 cup cold decaf coffee

1-2 tablespoons DaVinci sf hazelnut syrup

Ice

Directions:Process in blender until smooth and creamy.


PROTEIN FRUITSMOOTHIE

Ingredients:1 scoop Protein Raspberry Yogurt proteinpowder

1-inch chunk banana

2-3 strawberries or 1/4 cup blueberries

1/2 cup no sugar added vanilla yogurt

Ice



PUMPKIN SPICE SHAKE

Ingredients:1/4 cup pumpkin puree, unsweetened

2 tablespoon Splenda Granular

pinch of salt

1/8 teaspoon cinnamon

1/8 teaspoon ginger

scant 1/8 teaspoon cloves

OR 1/2 teaspoon pumpkin pie spice instead ofother separate spices

1 cup milk or soymilk

1 scoop Matrix Vanilla protein powder

1/4 cup frozen Cool Whip or no sugar addedVanilla Ice Cream

1 - 1 1/2 cups ice

Directions:Process in blender until smooth. Drizzle with

sugar free Cinnamon Bliss caramel sauce, ifdesired.


BUTTERCREAM TOFFEEVANILLA LATTE

Ingredients:2-3 ounces crushed ice

4 ounces Micellar Milk Vanilla, vanilla readyto drink protein, or Carlene's creamer recipe

2-3 ounces water

1/2 packet Big Train Vanilla Latte mix

1/2 scoop Elite Buttercreme Toffee proteinpowder

Directions:Process in blender until smooth. Garnish with SF

Cool whip or Redi-whip, if desired.

My Notes:If you use Carlene's creamer recipe, substitute anysugar free vanilla latte mix and 1/4 to 1/2teaspoon butternut flavoring.


CHOCO-VANILLAPROTEIN SHAKE

Ingredients:1 scoop IDS Belgian Chocolate protein powderor any chocolate protein powder

1 scoop IDS Cinnamon-Vanilla protein powderor any vanilla protein powder with 1/4 to 1/2teaspoon cinnamon, to taste

1 cup milk

1/2 cup water

Ice

Directions:Mix until smooth.


DREAMSCICLE

Ingredients:1 scoop Vanilla protein powder

1 cup water

1-2 tablespoons DaVinci sf orange syrup

Directions:Mix until smooth.


CHOCOLATE COVEREDCHERRIES PROTEINSHAKE

Ingredients:1 scoop Nectar Cappuccino Latte proteinpowder

6 ounces milk

1-2 tablespoons DaVinci sf chocolate syrup

1-2 tablespoons DaVinci sf cherry syrup

6 ice cubes



CHOCOLATE COVEREDBANANA PROTEIN SHAKE

Ingredients:1 scoop chocolate protein powder

1-inch chunk banana

1 cup skim milk

1-2 teaspoons peanut butter



VANILLA STRAWBERRYPROTEIN SHAKE

Ingredients:1 scoop Vanilla protein powder

1/2 - 1 cup skim milk

5 frozen strawberries

1 teaspoon Splenda



TANGY ORANGE PROTEINSHAKE

Ingredients:1 scoop Matrix Orange Cream protein powder

1-2 cups prepared Crystal Light SunriseOrange

1-2 tablespoons DaVinci sf vanilla syrup

Ice



ROOT BEER FLOATPROTEIN SHAKE

Ingredients:1 scoop Matrix Simply Vanilla protein powder

2 cups water

2 tablespoons DaVinci sf root beer syrup

1 teaspoon vanilla extract

6 ice cubes



BERRY CHEESECAKEPROTEIN SHAKE

Ingredients:1 scoop Protein Delite Vanilla Very Berrypowder

2 cups ice

2 tablespoons half & half

1 tablespoon fat free cream cheese



Sugar Free Hot Cocoa

Ingredients:One cup baking cocoa

Two cups of SplendaÂ®

Five and 1/2 cups of nonfat dry milk powder

One cup nonfat powdered creamer

1 1/2 tsp. of salt

Directions:Add 3-4 TBSP of mix to one cup of hot water.

Makes 30 servings


Banana Strawberry Smoothie

Preparation Time: 5 minutes Cooking Time:none required Serves: 1

Ingredients:6-8 ice cubes

1 banana

1 cup frozen strawberries

1 cup fat free plain yogurt

Dash of Splenda

Directions:Blend until smooth-ie.


Citrus Shakeups

Ingredients:1/2 of a lemon

1/2 of an orange

3 Tbsp. Splenda

1-1/4 cups Ice cubes

3 Tbsp. Water

Orange wedges or lemon slices, optional

Directions:1. In a 16-ounce shaker, squeeze juice from the

lemon and orange halves. Add sugar.

2. Add enough ice cubes to fill two-thirds full.Add water to cover ice.

3. Cover and shake. Serve in a tall glass.


Cinnamon Mocha Shake

Ingredients:2 scoops Chocolate protein powder

1 1/2 cups cold water


1/2 cup 1percent low-fat milk

1 teaspoon decaffeinated instant coffee

Directions:Put water in blender, add pro complex, cinnamon

and instant coffee, blend until well mixed. Addmilk blend slightly. Enjoy.

Per serving: 304 Calories (kcal); 3g Total Fat; (9percent calories from fat); 57g Protein; 11gCarbohydrate; 30mg Cholesterol; 293mg Sodium


Dream Cream ProteinSmoothie

Ingredients:2 scoops protein powder (vanilla)

1/2 c. gatorade (orange)

1/2 c. nonfat milk (liquid)

1 t. orange flavoring (optional)

Directions:Place milk, orange flavoring and gatorade in

blender. Blend slightly. While blending, add theprotein powder. If you desire, add some ice chipsto make it into a thick shake.

Serves 1


Banana Split Protein Shake

Ingredients:1 serving vanilla or chocolate protein powder.

1 ripe banana

1/4 c. of pineapple


3 ice cubes

Directions:Mix 1 serving vanilla or chocolate protein

powder. Then add 1 ripe banana. and 1/4 c. ofpineapple, 4 frozen strawberries and 3 ice cubesand blend for 45 seconds and serve.


Cookies and Cream ProteinShake

Ingredients:1 serving chocolate or vanilla protein powder

3 drops peppermint extract

3 ice cubes

4 low fat chocolate wafers

Directions:Mix one serving of chocolate or vanilla protein

powder then add 4 drops of peppermint extractand 3 ice cubes. Blend at high speed for 45 sec.then add 4 low fat chocolate wafers, blend at lowspeed for 10 seconds and serve.


Chocolate Mocha MintProtein Shake

Ingredients:1 serving of chocolate protein powder

1 1/2 T. General Foods International Coffee

4 drops of peppermint extract

3 ice cubes

Directions:Mix 1 serving of chocolate protein powder. Then

add 1 1/2 T. General Foods International Coffee, 4drops of peppermint extract and 3 ice cubes.Blend at high speed for 45 seconds.


Key Lime Pie Protein Shake

Ingredients:1 serving of vanilla protein powder

2 tablespoons of lime juice

1 graham (4 small squares)

3 ice cubes

Directions:Mix 1 serving of vanilla protein powder. Then

add 2 T. of lime juice, 1 graham cracker (4 smallsquares) and 3 ice cubes. Blend at high speed for45 seconds and serve.


Strawberry Banana FrostProtein Shake

Ingredients:1 serving of strawberry protein powder

1 ripe banana

3 ice cubes

Directions:Mix 1 serving of strawberry protein powder.

Then add 1 ripe banana and 3 ice cubes. Blend for45 seconds on high speed and serve.


Eggnog Protein Shake

Ingredients:1 serving of vanilla protein powder

1/2 t. allspice

1 graham cracker (4 sm. squares)

3 ice cubes

Directions:Mix 1 serving of vanilla protein powder, then

add 1/2 t. allspice, 1 graham cracker (4 sm.squares), and 3 ice cubes. Blend at high speed for45 seconds and serve.


Chocolate Banana CrunchProtein Shake

Ingredients:1 serving of chocolate protein powder

1 banana

3 ice cubes

4 low fat chocolate wafers

Directions:Mix 1 serving of chocolate protein powder. Then

add 1 banana and 3 ice cubes. Blend for 45seconds. Then add 4 low fat chocolate wafers,blend at low speed for 10 seconds and serve.


Tropical Fruit Breeze ProteinShake

Ingredients:1 serving strawberry protein powder

1/4 c. of frozen unsweetened peaches

1/4 c. pineapple (make sure pineapple isdrained)

3 ice cubes

Directions:Mix 1 serving strawberry protein powder. Then

add 1/4 c. of frozen unsweetened peaches, 1/4 c.pineapple and 3 ice cubes. Blend at high speed for45 seconds and serve.(make sure pineapple isdrained).


Protein Fruit Smoothie

Ingredients:1 scoop of your favorite protein powder

1/2 c. low fat plain or vanilla yogurt

2 strawberries or 1/4 banana

2 ice cubes

(powdered milk can be used if desired)

Directions:Add a little water if powdered milk is used. It

can be used in place of yogurt, also.

Blend all ingredients in blender until ice iscrushed and serve.


Strawberry Protein Smoothie

Ingredients:1 carton (8 oz) plain nonfat yogurt

1/4 c. skim milk or 1percent milk

1 t.Equal or 3 packets

3 c. frozen strawberries

1 c. ice cubes

1 scoop vanilla protein powder

Directions:Combine yogurt, milk Equal in blender

container. W/ blender running, add thru the top,berries, a few at a time (opening in lid). Blend tilsmooth, add ice cubes one at a time thru openingin lid. Blend til slushy then serve.


Hazelnut Mocha CappuccinoShake

Ingredients:1 scoop Pro Complex -- Chocolate

1 scoop Pro Complex -- Vanilla

8 ounces cold water

2 ounces Torani or DeVinchi Sugar Free Syrup-- Hazelnut

6 ounces skim milk

2 teaspoons decaffeinated instant coffee

Directions:Place Pro Complex in a shaker or blender, add

water. Shake or blend. Add remaining ingredients.Process or shake until well blended. Refrigerateuntil ready to use. I prefer to drink mine the nextday. Shake up again just before drinking.

Per serving: 310 Calories (kcal); 2g Total Fat; (5percent calories from fat); 59g Protein; 12gCarbohydrate; 28mg Cholesterol; 353mg Sodium


Snickers Bar Mocha ProteinShake

Ingredients:1 1/2 cups water -- or cold decaf-coffee

1/4 cup nonfat milk -- or skim milk

2 tablespoons cocoa powder

1 teaspoon caramel flavoring

1 teaspoon butternut flavoring

2 scoops Pro Complex -- Chocolate

4 ice cubes

2 teaspoons decaffeinated instant coffee-- Omitif using Cold Decaf Coffee instead of water.

Directions:Pour water{or coffee}, milk, flavorings, cocoa

powder & protein powder into blender container,blend on low until well combined. Add the icecubes, one at a time until shake is thick & creamy.

Per serving: 296 Calories (kcal); 3g Total Fat;(10percent calories from fat); 57g Protein; 13gCarbohydrate; 26mg Cholesterol; 267mg Sodium

My Notes:This can be made without the ice cubes. You canmake it the day before use and refrigerateovernight.


Buttermilk Fruit Shake

Ingredients:1 cup buttermilk

1/2 cup frozen fruit

1 tsp vanilla or fruit flavoring

sugar or sweetener to taste

Directions:Variation: add 1 scoop of vanilla or strawberry

protein powder to this also and forego thesweetener.

Place all ingredients into blender. Cut fruit intochunks, mix thoroughly. Pour and serve. Workswell with strawberry, peaches, pineapple,blueberry, etc.


Boysenberry Smoothie - 2servings

Ingredients:2 cups fresh or frozen boysenberries

2 cups boysenberry yogurt (low fat, if possible)

1/3 cup apple juice

1 cup ice

Directions:In a blender, add all ingredients and pulse. Pour

evenly into two glasses, and serve.


Frozen Fruit Glace' ProteinShake

Ingredients:1 serving vanilla protein powder

half water

half orange juice

1 banana


3 ice cubes

Directions:Mix 1 serving vanilla protein powder, using half

water and half orange juice. Then add 1 bananaand 4 frozen strawberries. Add 3 ice cubes. Blendfor 45 seconds at high speed and serve.


Banana Blast

Ingredients:6 oz. Cold water or Fat Free milk

3 ice cubes

1/2 of 1 ripe banana


Directions:Blend together in a blender. Serve.


Cool Chocolate Peanut Butter

Ingredients:3 ice cubes

Add 6 oz Cold water

2 Tablespoons of reduced fat peanut butter


Directions:Crush ice cubes in a blender. Add Cold water,

peanut butter and vanilla protein powder. Blendwell.


Strawberry Cheese Cake

Ingredients:3 ice cubes, crushed

6 oz Cold water or Fat Free Milk

4 Frozen Strawberries â## no added syrup, justpure frozen strawberries

2 Tablespoons of reduced fat cream cheese

1/4 Teaspoon almond extract


Directions:Crush 3 ice cubes in a blender

Add 6 oz Cold water or Fat Free Milk

Add 4 Frozen Strawberries â## no added syrup,just pure frozen strawberries

Add 2 Tablespoons of reduced fat cream cheese

Add 1/4 Teaspoon almond extract and vanillaprotein powder. Blend.


Icy Almond Delight






Add 6 oz Cold water or Fat Free Milk

and 1 scoop vanilla protein powder

Add 1/2 Teaspoon almond extract

Blend well


Creamy Almond Cappuccino


6 oz Fat Free Milk mixed with 1 scoop vanillaprotein powder

1/2 Teaspoon instant coffee



Add 6 oz Fat Free Milk and protein mixture

Add 1/2 Teaspoon instant coffee

Add 1/2 Teaspoon almond extract

Blend well


Cherries Jubilee


6 oz Cold water or Fat Free Milk mixed with 1scoop vanilla protein powder

4 â## 5 pitted fresh cherries


Add 6 oz Cold water or Fat Free Milk andprotein mixture.

Add 4 â## 5 pitted fresh cherries.

Blend well.


Cookies â##N Cream


6 oz Fat Free Milk mixed with 1 scoop vanillaprotein powder

2 low fat or fat free chocolate cream cookies



Add 2 low fat or fat free chocolate cream cookies

Blend well.


Pina Colada


4 oz Cold water mixed with 1 scoop vanillaprotein powder

2 1/2 oz sugar free or low sugar pina coladamix


Add 4 oz Cold water and protein mixture

Add 2 1/2 oz sugar free or low sugar pina coladamix

Blend well


Creamy Cinnamon



1/4 Teaspoon Cinnamon


Add 6 oz Cold water or Fat Free Milk andprotein mixture

Add 1/4 Teaspoon Cinnamon

Blend well


Ice Cream Milk Shake



1 scoop of your favorite fat free sugar fee icecream



Add 1 scoop of your favorite fat free sugar feeice cream

Blend well


Berrilicious



4 â## 6 blueberries or raspberries



Add 4 â## 6 blueberries or raspberries

Blend well

My Notes:You can substitute Carlene's creamer mixture forthe milk/protein mixture in any of these drinksthat call for 6 oz cold water or fat free milk and 1scoop vanilla protein.


Chocolate Almond


6 oz Cold water or Fat Free Milk mixed with 1scoop chocolate protein powder

1/4 - 1/2 teaspoon almond extract



Add almond extract

Blend well


Chocolate Raspberry


6 oz Cold water or Fat Free Milk mixed with 1scoop chocolate protein powder

6 â## 10 Raspberries



Add 6 â## 10 Raspberries

Blend well


Banana Nut



1/2 ripe banana




Add banana and almond extract

Blend well


Creamy Dreamy Coconut

Ingredients:(Not recommended until 1 month pre op)

3 ice cubes


1 â## 1 1/2 Tablespoon of shredded coconut


Add cold water or Fat Free Milk and proteinmixture

Add 1 â## 1 1/2 Tablespoon of shredded coconut

Blend well


Chocolate Mint


6 oz Fat Free Milk mixed with 1 servingchocolate protein powder

2 low fat or fat free chocolate mint cookies



Add 2 low fat or fat free chocolate mint cookies

Blend well


Peaches â##N Cream


6 oz Cold water or Fat Free Milk mixed with 1serving vanilla protein powder

4 peach slices packed in their own juice â## noadded sugar

Directions:Add 6 oz Cold water or Fat Free Milk and

protein mixture to blender

Add 4 peach slices packed in their own juice â##no added sugar

Add 3 ice cubes

Blend well


Aromatic Apple Pie


6 oz Cold water or Fat Free Milk mixed with 1serving vanilla protein powder

4 baking apple slices

1/4 Teaspoon cinnamon

Directions:Add 6 oz Cold water or Fat Free Milk and

protein powder to blender

Add 4 baking apple slices

Add 1/4 Teaspoon cinnamon

Add 3 ice cubes and blend well


Chocolate Banana



1 serving chocolate protein powder

1/2 ripe banana

Directions:Add 6 oz Cold water or Fat Free Milk, protein

powder and banana. Blend well. Add 3 ice cubesand blend until ice is crushed.


Fruit Punch Frosty Freeze

Ingredients:4 ice cubes in a blender

2 oz Cold water

1 serving vanilla protein powder

4 oz Fruit punch juice (NO sugar added)

Directions:Add Cold water, protein powder and Fruit punch

juice (NO sugar added) to blender. Mix well. Addice cubes and blend until ice is crushed.


Groovy Grape Frosty Feeze


2 oz Cold water


4 oz Grape Juice (No sugar added)

Directions:Add Cold water, protein, Grape Juice (No sugar

added) to blender. Blend well. Add ice cubes andblend until ice is crushed.


Powerful Pineapple FrostyFreeze


2 oz Cold water


4 oz Pineapple Juice (NO sugar added)

Directions:Add Cold water, protein powder and Pineapple

Juice (NO sugar added) to blender. Mix well. Addice and blend until ice is crushed.


Cherry Berry Frosty Freeze


2 oz Cold water


4 oz Cherry juice (NO sugar added)

Directions:Add Cold water, protein powder and Cherry

juice (NO sugar added) to blender. Mix well. Addice and blend until ice is crushed.


Apple Cinnamon FrostyFreeze


2 oz Cold water


4 oz Apple Juice (NO sugar added)

pinch of cinnamon

Directions:Add 2 oz Cold water, protein powder, Apple

Juice (NO sugar added)and a pinch of cinnamonto blender. Mix well. Add ice and blend until iceis crushed.


Summer Breezes Smoothie

Ingredients:1 c. fat free, plain yogurt

6 medium strawberries

1 c. pineapple, crushed, canned in juice

1 medium banana

1 tsp. vanilla extract

4 ice cubes

Directions:Place all ingredients in a blender and puree until

smooth. Serve in frosted glasses.

Makes 3 servings, 1 cup each

Calories: 121; total fat: <1 gm; carbs: 24 g; fiber:2 g; protein: 6 g


Creamy Strawberry-OrangePops

Ingredients:1 container (8 oz) strawberry no-sugar-added,fat-free yogurt

Â¾ c. orange juice

2 t. vanilla

2 c. frozen strawberries

1 packet sugar subsitute equivalent to 2 t.sugar

6 paper cups, 7 oz. capacity each

6 wooden sticks

Directions:Combine yogurt, orange juice, and vanilla in a

food processor or blender. Cover and process untilsmooth.

Add the strawberries and sugar substitute.Process until smooth. Pour into 6 paper cups,filling each about Â¾ full. Place in freezer 1 hour.Insert wooden sticks into center of each. Freezecompletely. Peel cup off of each pop to serve.

Servings 6

Calories: 97; fat: <1 g; protein: 6; fiber: 1; carbs:17


Blueberry Smoothie

Packed with antioxidants and vitamin Cpower, this cool treat disproves the maxim,â##If it tastes good, it canâ##t be good foryou.â##

Ingredients:1 pint fresh blueberries or 2 cups (10 oz.)frozen blueberries, slightly thawed

1 cup pineapple, orange and strawberry juiceblend or pineapple-orange juice

1 container (8 oz.) nonfat vanilla yogurt

2 tsp. splenda

** Add 1 scoop of unflavored Protein Powder

Directions:In the container of an electric blender, combine

blueberries, juice, yogurt, protein, and splenda.Blend until smooth, about 1 minute. Serveimmediately in tall glasses. Garnish withblueberry skewers spiraled with thin strips oforange peel, if desired. Yields 2 portions.


Strawberry-Banana YogurtSmoothies

Ingredients:1 container of BREYERS strawberry sugarfreeyogurt

1 medium banana sliced

1 cup thawed cool whip( regular or strawberryflavored which ever you prefer)

2 cups crushed ice

** Can Add 1 scoop of unflavored proteinpowder (Unjury is great !)

Directions:Place all ingredients in a blender container and

cover.

Blend on high spped for 30 seconds or until wellblended.

Pour evenly into 4 glasses.Serve immediately

Makes 4 servings


Peachy Iced Tea Refresher

Ingredients:* 1 tub Crystal Light Peach flavored lowcalorie iced tea mix

* 4 1/2 cups water

* 1 cup orange juice**

* 1/2 cup bourbon (optional)

* 6 orange slices

Directions:* Empty contents of drink mix tub into a large

plastic or glass pitcher.

* Add water, orange juice and bourbon; stir untildrink mix is completely dissolved.

* Serve over ice cubes in a tall glass.

* Add orange slices to each glass.

** To make a non â## alcohol version of thisdrink, omit the bourbon and increase the orangejuice to 1 1/2 cups.**


FRUIT SMOOTHIE

Ingredients:# 2 cups ice

# 1 cup skim milk

# 1/2 cup strawberries, sliced

# 1 banana, sliced

# 1/2 cup fresh orange juice

Directions:# Combine first 4 ingredients in blender

# blend until smooth

# Add orange juice

# blend until smooth

# Serve immediately.

MAKES 1 SERVING


Basic Hot Chocolate Mix

Ingredients:25-30 servings

7 cups non-fat powdered milk

1 Cup Splenda

2/3 cup cocoa

1/4 teaspoon salt

Directions:1. Put dry milk into a large mixing bowl.

2. Combine the sugar, cocoa and salt, and sift orsieve the mixture into the dry milk- Blendthoroughly.

3. To make hot chocolate: Put 5 tablespoons ofthe mix into a mug or large cup. Slowly stir in hotwater, stirring until the mix is dissolved and thecup is full.


Fat Free Sugar Free HotChocolate Mix

use 1/4 cup of mix and 1 cup hot water.

Ingredients:18 servings

3 cups nonfat dry milk powder

1 cup Splenda granular

1/2 cup baking cocoa

1 (1 ounce) package fat-free sugar-free instantvanilla pudding mix

Directions:1. Mix all ingredients together.

2. Store in airtight container.

Nutrition Facts Calculated for 1 serving(23g)Recipe makes 18 servings The followingitems or measurements are not included below:Splenda granular

Calories 83 Calories from Fat 4 (5%)

Amount Per Serving %DV

Total Fat 0.5g 0%

Saturated Fat 0.3g 1%

Polyunsat. Fat 0.0g

Monounsat. Fat 0.1g

Trans Fat 0.0g

Cholesterol 4mg 1%

Sodium 172mg 7%

Potassium 395mg 11%

Total Carbohydrate 12.9g 4%

Dietary Fiber 0.8g 3%

Sugars 10.5g

Protein 7.7g 15%


Mexican Hot Chocolate Mix


3 cups Splenda

3 cups nonfat dry milk powder

2 cups miniature marshmallows (OMIT)

1 cup non-dairy powdered coffee creamer

1 cup cocoa powder

4 teaspoons cinnamon

Directions:1. Mix all ingredients together well.

2. Store in an airtight container.

3. To serve, place 1/4 cup mix in cup and add 3/4cup hot milk, stirring until mix is well blended.


Hot Chocolate Mix (with 3Options)


Traditional cocoa mix

1 cup powdered milk

1/4 cup cocoa powder

1/2 cup Splenda

1 pinch salt

Spiced cocoa mix

1 teaspoon ground cinnamon

1 teaspoon ground cardamom

1 teaspoon ground ginger

1/2 teaspoon ground nutmeg

Java cocoa mix

1-2 tablespoon instant coffee powder

Directions:1. Mix all the ingredients in the Traditional

cocoa mix.

2. I give everything a whizz in the food processorto combine well.

3. Store in an airtight container.

4. Spiced cocoa mix: To one recipe of thetraditional mix, add the spices and mix.

5. Enjoy a warming spiced cocoa!

6. Java Cocoa: To one recipe of traditional mix,mix in instant coffee powder.

7. To make hot cocoa, place 1/4 cup of mix in amug.

8. Stir in 1 cup of boiling hot water.

9. Hot mint Cocoa: Steep one mint tea bag in acup of hot traditional cocoa.


Hot Chocolate Mix

Ingredients:3 cups skim milk powder

3/4 cup cocoa, sifted

1/3 cup powdered coffee creamer

1 cup Splenda

1/8 teaspoon salt

1 pinch cloves or cinnamon (or both) (optional)

Directions:1. Whirl in a blender until smooth.

2. To serve, add 2 tbsp mix to 3/4 cup boilingwater or milk.


CHOCOLATE FROSTY

Ingredients:1 cup skim milk

2 Tab. ff/sf cool whip

2 Tab. ff/sf instant chocolate pudding mix (dry)

1 tsp. vanilla

8 ice cubes

Directions:Add all to blender and mix until ice cubes are

completely dissolved.


BARIATRIC COOKBOOK

Main Dishes

ZUCCHINI PASTA

THIS RECIPE IS FROM CARLENE'SSISTER, VEDA, WHICH SHE POSTED ONTHE SUPPORT BOARD.

Ingredients:1 LB ITALIAN SAUSAGE, (EITHER HOTOR MILK)

1 LB ZUCCHINI (3 TO 4 SMALLZUCCHINI), CUT INTO SMALL CHUNKS

1 SWEET ONION, SLICED ANDQUARTERED

1 GREEN PEPPER, CUT INTO 1" PIECES

2 CLOVES GARLIC, SLICED

1 JAR BARILLA GREEN AND BLACKOLIVE SPAGHETTI SAUCE (CANSUBSTITUTE OTHER FLAVORS OFSPAGHETTI SAUCE FOR DIFFERENTFLAVORS)

1 TABLESPOON OLIVE OIL

BARILLA PLUS MULTIGRAIN PASTA(YELLOW BOX)

Directions:REMOVE SAUSAGE FROM CASINGS AND

BROWN, BREAKING UP INTO SMALLPIECES. ADD ENOUGH OLIVE OIL TOSKILLET TO PREVENT STICKING. ADDGREEN PEPPER AND SAUTE A FEWMINUTES.

NEXT, ADD ONION AND GARLIC,STIRRING OCCASIONALLY. SAUTE FOR ACOUPLE OF MINUTES.

ADD ZUCCHINI AND SAUTE FOR ANADDITIONAL 5 MINUTES. MAY HAVE TOADD A LITTLE MORE OLIVE OIL TO KEEPIT FROM STICKING.

COVER AND COOK FOR ABOUT 10MINUTES, STIRRING OCCASIONALLY.

WHEN ZUCCHINI IS DONE TO YOURSATISFACTION, ADD SPAGHETTI SAUCEAND HEAT FOR A COUPLE OF MINUTES.

SPOON OVER COOKED PASTA.

My Notes:VEDA WROTE THE FOLLOWING P.S. IF THEGREEN AND BLACK OLIVE IS NOTAVAILABLE IN YOUR AREAS, OR IF THEBARILLA PLUS PASTA IS NOT AVAILABLE,YOU CAN SUBSTITUTE ANY SPAGHETTISAUCE AND ANY WHOLE GRAIN ORMULTIGRAIN PASTA. SHE ALSO STATEDTHAT SINCE SHE LIVED ALONE, SHE USEDA HALF RECIPE AND SAVE THE REST FORLUNCHES--GETTING ABOUT 4 MEALSFROM A HALF RECIPE.


BAKED FISH GRATIN

The fresh taste of fish seasoned lightly andspritzed with a little olive oil iswonderful...but sometimes you want adifferent feel. This dish features the moist,flaky meat nestled under a soft layer ofcreamy cheese.

Ingredients:Vegetable cooking spray

1 pound firm white fish fillets such as talapia,or halibut

1 tablespoon butter

1 tablespoon flour

3/4 cup milk or fat-free half & half

1 teaspoon lemon pepper

1 1/2 cups grated cheddar cheese

Directions:Preheat oven to 375 degrees and coat a long

baking dish with cooking spray. Pat fish dry witha paper towel and place in a single layer in bakingdish. In a small saucepan melt butter over mediumheat. Add flour and cook for one minute. Add half& half, lemon pepper and bring to a boil, stirringconstantly until thickened. Spoon mixture overfillets. Bake for 10 minutes. Remove fish fromoven and sprinkle with cheese, continue bakingfor 10 minutes more or until fish flakes easilywith a fork.

Makes 4 servings. Per Serving: 264 Cal; 26 gProtein; 11 g Tot Fat; 5 g Carb; 0 g Fiber; 0 gSugar; 325 mg Sodium


CHEESY CHICKEN &CAULIFLOWERCHOWDER

Ingredients:1 tablespoon olive oil

1 teaspoon butter

1 clove garlic, chopped

1 small onion, chopped

3 medium carrots, sliced

3 cups chopped cauliflower (about 1 head)

Two 14-ounce cans, reduced-sodium chickenbroth

1 teaspoon Splenda

1/8 teaspoon nutmeg

1/4 teaspoon dried basil

Kosher salt and black pepper

3 cups cubed cooked chicken

1/4 cup flour

1 cup milk

2 tablespoons reduced-fat cream cheese

4 ounces cheddar cheese, shredded

Directions:In a large saucepan, saute the garlic and onion in

olive oil and butter until soft. Add carrots,cauliflower, broth, Splenda, nutmeg, basil, salt,and pepper. Bring to a boil, reduce heat andsimmer for 15 minutes or until vegetables aretender. Add chicken and heat through. In a smallbowl combine flour and milk until smooth. Add tochicken mixture. Bring to a boil and cook and stirfor 2 minutes or until thickened. Remove fromheat. Add cream cheese and cheddar. Stir untilmelted.

Makes 8 servings.


My Notes:The easy way to make this is: 1 package of frozencauliflower and cheese chicken chicken broth

(from the carton) pepper diced sharp cheese asplash of sugar free bacon vinagrette. Put it all ina bowl and then in the microwave for a fewminutes... yummo! (Mark won't eat veggies so, asusual, I had to cook for one). This is a thick andsubstantial chowder that is comfort food at it'sbest. You could leave out the chicken and addmore cauliflower for a warm and fillingvegetarian meal. Serve with hot, buttery wholegrain rolls for your family.


CHICKEN & MUSHROOMSIN WHITE WINE


1 pound skinless, boneless chicken breasthalves

4 tablespoons flour


2 tablespoons olive oil

2 tablespoons butter

2 cups sliced mushrooms

1/2 cup white wine

1/3 cup low-sodium chicken broth

1/2 cup shredded mozzarella cheese

1/3 cup shredded or grated Parmesan cheese

1/4 cup thinly sliced green onions

Directions:Preheat oven to 375 degrees. Coat a long baking

dish with vegetable spray. Cut each breast half inhalf again lengthwise. Place each piece betweenheavy plastic wrap and pound flat to 1/8-inchthickness. Sprinkle very lightly with salt and blackpepper and dredge lightly in flour.

In a large skillet over medium heat melt half ofthe butter with half of the olive oil. Add half ofthe chicken pieces and cook for 4 minutes or untilgolden and crispy, turning once. Transfer tobaking dish and repeat with remaining butter, oiland chicken. To skillet add the mushrooms; cookand stir until tender. Add wine and broth andbring to a boil. Boil gently 5 minutes or untilmixture is reduced to half and thickened; pourover chicken. Sprinkle with mozzarella, Parmesanand green onions. Bake, uncovered, for 15-20minutes. Makes 6 servings.


My Notes:This chowder is one that I turn to a lot, especiallywhen I want a soothing and substantial meal. Youcan swap the broccoli for any other

vegetable...zucchini, cauliflower, all carrots, or acombination. The cheese is optional and gives acompletely different taste. It depends on my moodwhich way I go with it! I love this soup asleftovers...it gets really thick and rich. Puttogether some grilled deli turkey and avocadosandwiches for your family (roll up a slice ofturkey around a wedge of avocado for yourself!)and there's your complete meal.


ITALIAN HERBMEATLOAF

Here's a variation on an old favorite. Thissmells so homey-good while baking! For thefamily: in the same oven I put some chunkypotatoes on a baking sheet, drizzle with oliveoil and sprinkled with grated parmesan, saltand pepper, a dash of garlic powder. Stiroccasionally and roast until golden and crisp.Whip up a green salad and dinner's done inan hour.

Ingredients:2 tablespoons olive oil, divided

1 medium red pepper, diced

1 medium onion, diced

3 cloves of garlic, minced

One pound ground sirloin (really is best! andthere was hardly any grease that came out ofthe loaf into the pan)

1/4 cup quick-cooking oatmeal

1/3 cup plain bread crumbs

1 cup grated parmesan cheese

2 eggs

1 tablespoon Worcestershire sauce

1 tablespoon balsamic vinegar

2 tablespoons chopped, fresh basil

1 tablespoon chopped, fresh parsley

2 tablespoons olive oil, divided

1 medium red pepper, diced


3 cloves of garlic, minced

One pound ground sirloin (really is best! andthere was hardly any grease that came out ofthe loaf into the pan)

1/4 cup quick-cooking oatmeal

1/3 cup plain bread crumbs

1 cup grated parmesan cheese

2 eggs

1 tablespoon Worcestershire sauce

1 tablespoon balsamic vinegar

2 tablespoons chopped, fresh basil

1 tablespoon chopped, fresh parsley

Directions:Preheat oven to 350 degrees.

Heat 1 tablespoon of the olive oil in a mediumsaute pan. Over medium heat add the pepper,onion, and garlic. Cook until just soft. Removefrom heat to cool slightly. When vegetables arecooled, add remaining tablespoon of olive oil andthe rest of the ingredients. Very gently mix untilwell combined. Shape into a loaf on an oiledbaking sheet or casserole dish. Spread marinarasauce over the top.

Bake for 50-60 minutes or until a meatthermometer reads 160 degrees. Remove fromoven and lightly cover with foil. Allow to rest for5 minutes.

Makes 10 servings.



COMPANY CHICKEN

This is a recipe thatâ##s always beenpopular, but high in sugar. In this versionIâ##ve used a wonderful no sugar added jamso that we can enjoy this moist chicken onceagain. Serve it over a bed of herbed rice foryour family and a steamed, fresh vegetable.


1 cup Natureâ##s Hollow apricot preserves(available at bariatriceating.com)

1/2 cup Catalina (or Russian) dressing

1/4 cup reduced-fat mayonnaise

1 envelope dehydrated Onion Soup & Recipemix

1 pound skinless, boneless chicken breasthalves or thighs

Directions:Preheat oven to 350 degrees. Coat a 9x13 inch

baking dish with vegetable spray and set aside.

In a medium bowl, whisk together jam, dressing,mayonnaise, and onion soup mix. Spread 1/2 cupof jam mixture onto the bottom of baking dish.Arrange chicken pieces in dish and pourremaining sauce over chicken. Cover and bake for45 minutes. Uncover and continue baking for15-20 minutes. Makes 8 WLS servings.



POT ROAST WITH ONIONSAND MUSHROOMS

Cooking with a crockpot is very convenient ifyou have one and have the time to let thingssimmer forever and ever! I like it, but I alsoslow simmer a beef roast in the oven at about275 degrees all day long...works just thesame. I know Susan braises hers on thestovetop in a dutch oven. All of thesemethods, if done at a slow temp for hours onend, with liquid added, will give you asucculent, moist roast that is very pouchfriendly. You can add whatever rootvegetables you'd like to this pot...carrots,celery, a potato or two for the family. Even acan of tomatoes would give you a completelydifferent meal

Ingredients:3 pound boneless chuck roast


4 small or boiling onions, peeled and halved

1 whole clove garlic

One 4-ounce can mushroom pieces, drained or1 cup fresh, sliced

One envelope dry onion soup mix

1/2 teaspoon dried basil

1/2 cup low sodium beef broth

1/2 cup water or beef broth

1 tablespoon corn starch

Directions:Sprinkle salt and pepper on beef and brown

quickly on all sides and place in crockpot or into adeep oven proof baking dish. Scatter onions,garlic, and mushrooms over meat. In a small bowlstir together the soup mix, basil, and beef broth.Pour over roast. Cover tightly. Cook in crockpoton low for 7-8 hours or until meat is very tenderbut not dry. Bake in the oven at 275 degrees for5-6 hours. Baste meat as needed to keep it moist.When roast is done, remove and the onions to aplate, cover with foil and let it rest for a fewminutes. Pour cooking liquid into a sauce pan.Add cornstarch to 1/2 cup water or broth and stir

until smooth. Add to liquid in saucepan. Bring toa boil, pour over meat and serve.

Makes ten servings



PECAN CHICK KIEV

Ingredients:Two skinless, boneless chicken breast halves


Two ounces Havarti cheese, deli sliced

One green onion, thinly sliced

1/2 cup fresh baby spinach leaves

1/2 cup finely chopped pecans, divided

1 egg

1 tablespoon water

1/4 cup flour

2 tablespoons olive oil or butter

Directions:Flatten each chicken breast half to 1/8-inch

thickness. Season with salt and pepper. Place oneslice of cheese on each. Sprinkle each piece withhalf of the green onions and spinach and ateaspoon of chopped pecans. Tightly roll eachbreast into a spiral, pressing edges to seal.

In a shallow dish, beat together the egg andwater. Place flour in another shallow dish andpecans in a third. Coat each chicken roll withflour, dip into egg, and roll in nuts to coat. Preheatoven to 400 degrees. In a skillet over mediumheat, cook chicken in olive or butter about 5minutes or until golden on all sides. Place in abaking dish and bake for 15-18 minutes or untilno longer pink. Allow to rest for 2-3 minutes,slice and serve.

WLS serving is 1/2 roll.



WHITE CHICKEN CHILLI

Here's a quick and easy winter chili. Usestore-bought rotisserie chicken or leftoverturkey if you have them to make this disheven faster. Serve this high protein meal witha dollop of sour cream and a sprinkle of chilipowder

Ingredients:1 medium onion, chopped

2 garlic cloves, minced

2 tablespoon olive oil

Two 15-ounce cans Cannellini or white beans,drained

2 tablespoons flour

4 cups diced, cooked chicken or turkey

1 cup corn

One 4.5-ounce can diced green chilies

Two 14.5-ounce cans chicken broth

1 teaspoon cumin

1 teaspoon chili powder

1/2 teaspoon oregano

Kosher salt and freshly ground black pepper

Directions:Saute onion and garlic in olive oil in a large pot

over medium high heat until onion is tender.Puree one can of drained beans and set aside. Stirthe flour into the onion mixture and cook for oneminute. Add chicken, corn, chilies, broth, cumin,chili powder, oregano, beans, reserved bean puree,and one cup water. Season with salt and pepper.Reduce heat and simmer for 30 minutes.Copyright Â© 2006 by Susan Maria Leach/LindaFarnsworth. All rights reserved.www.BariatricEating.com

Makes about twelve 1-cup servings

Per Serving: 357 Cal; 26 g Protein; 20 g Tot Fat;13 g Carb; 3 g fiber


PIZZA-STUFFEDTOMATOES

These are just the right size for a quicklunch...summery, cool, and full of flavor!

Ingredients:These are just the right size for a quicklunch...summery, cool, and full of flavor!

Directions:Slice top off of tomatoes and gently scoop out

pulp. (If using Roma tomatoes, cut off the bottomend just enough so that it can stand up.) In smallbowl combine the cream cheese, parmesan,pepperoni or bacon, green onion, seasoning, salt,and pepper. Thin with half & half if needed.Spoon into prepared tomatoes. Sprinkle each withbasil or parsley. Makes 6 servings.



VERY BERRY PRO-FAIT

Cool, creamy, crunchyâ#¦.this high-proteinbeauty makes a wonderful breakfast, lunchor dessert!

Ingredients:1 1/2 cup plain, non-fat yogurt

1 scoop Vanilla Very Berry Protein Delightprotein powder

1 1/2 tablespoons DaVinci sugar-freeblueberry, raspberry or vanilla syrup

1/2 cup whipped cream or frozen whippedtopping, thawed

1/4 cup finely chopped pecans

1/2 cup fresh or frozen blueberries orraspberries

Directions:In a small bowl stir together yogurt, protein

powder, and sugar-free syrup. Fold in whippedcream. Spoon 1/4 cup of yogurt mixture into aglass dish or goblet. Sprinkle 1/2 teaspoon pecansand a few berries on top of yogurt. Repeat twice.

Makes two big servings.



HONEY MUSTARDGINGER SALMON

Ingredients:Â½ cup Dijon mustard

Â¼ cup Smuckers Sugar Free OrangeMarmalade

1 tablespoon finely grated fresh ginger


Four, 6 ounce salmon fillets

Directions:Preheat oven to 425 degrees. Whisk together the

mustard, marmalade, ginger, and garlic. Arrangesalmon pieces in a shallow baking dish. Spreadthe sauce over the fillets and roast for 8 to 10minutes, until just opaque throughout. Transferthe fish to serving plates and spoon on some of thesauce.


TURKEY OR PORKSAUSAGE

Ingredients:2 1/4 LBS GROUND TURKEY OR GROUNDPORK

1 1/2 TEASPOONS SALT

1 1/4 TEASPOONS PEPPER

1 TEASPOON GROUND SAGE

3/4 TEASPOON GROUND GINGER

14 TEASPOON GROUND RED PEPPER

Directions:iN LARGE MIXING BOWL THOROUGHLY

COMBINE ALL INGREDIENTS. DIVIDEMIXTURE INTO TWELVE 3-OUNCEPORTIONS AND SHAPE EACH PORTIONINTO A PATTY OR LINK ACCORDING TOYOUR PREFERENCE.

SPRAY A NONSTICK GRIDDLE WITHNONSTICK COOKING SPRAY AND HEAT.ADD SAUSAGES AND COOK, TURNINGUNTIL BROWNED ON ALL SIDES ANDCOOKED THROUGHOUT.

My Notes:UNCOOKED SAUSAGE PATTIES OR LINKSMAY BE FROZEN FOR FUTURE USE.SHAPE, WRAP IN MOISTURE AND VAPORRESISTANT WRAP SUCH AS FREEZERPAPER, HEADY DUTY FOIL OR PLASTICWRAP AND FREEZE. TO COOK SAUSAGESWHILE STILL FROZEN, SPRAY A SKILLETWITH NONSTICK COOKING SPRAY(SKILLET SHOULD BE LARGE ENOUGH TOHOLD SAUSAGES IN A SINGLE LAYER);ADD 1 TABLESPOON WATER TO SKILLETAND BRING TO A BOIL. ADD FROZENSAUSAGES, COVER, AND COOK UNTILWATER EVAPORATES, ABOUT 2 MINUTES.REOVE COVER AND COOK, TURNINGUNTIL BROWNED ON ALL SIDES. EACHPATTY OR LINK PROVIDES: 129 CALORIES;15 G PROTEIN; 7 G FAT, 0.3 GCARBOHYDRATE, 20 MG CALCIUM, 340MG SODIUM; 52 MG CHOLESTEROL


ROPA VIEJA - SHREDDEDCUBIAN BEEF

Every ethnic group has dishes that theirmama's and grandma's make, and if welearn which ones take us in the rightdirection, we can still have some of ourcomfort foods and lose weight too! So RopaVieja is a perfect post op dish, but NO rice.That is just the tradeoff in life.

Ingredients:4 pound beef chuck roast


Flour for dusting

1 teaspoon olive oil

2 medium green peppers, diced

1 large onion, diced

5 garlic cloves, sliced

4 ounces tomato paste

One 15 ounce can crushed or diced tomatoeswith juice

1 tablespoon ground cumin

1 cup red wine

1 bay leaf

1 cup frozen peas

Directions:Season the meat with salt and pepper and lightly

dust with flour. Brown the meat in the oil in alarge heavy covered pan or Dutch oven overmedium high heat. Add the peppers, onion, garlicand enough water to come halfway up thethickness of the meat; do not submerge meat inwater. Simmer, covered for 2 to 3 hours, untilmeat is fork tender and falls apart when pressedwith back of spoon. Remove meat to a largeplatter until cool enough to handle, and breakapart into big soft shreds.

Skim fat from cooking liquid and discard. Blendin the tomato paste, tomatoes, cumin, wine, andbay leaf; simmer 45 to 60 minutes until liquid isthick and flavorful. Fold in the shredded meat andfrozen peas; cook over medium heat until hot and

bubbling throughout.


BLOODY MARY POTROAST

This is a meal that cooks itself! Put this in theoven and come back hours later to perfectpot roast

Ingredients:One 3-pound boneless beef chuck roast

4 cloves garlic, thinly sliced


3/4 cup Bloody Mary mix (or hot-style tomatojuice)

1/3 cup vodka (or beef broth)

1 tablespoons prepared horseradish

1 teaspoon Worcestershire sauce

4 teaspoons cornstarch


Trim excess fat from roast. Cut several slits inmeat, making each about 1 inch deep. Insert asmall slice of garlic into each slit. Brown roast inoil over medium high in a Dutch oven or largecovered pot. Mix Bloody Mary mix, vodka,horseradish, and Worcestershire sauce in a smallbowl; pour over roast. Bake, covered tightly withlid or foil, for 2 1/2 - 3 1/2 hours or until roast isvery tender.

Transfer meat to platter and cover to keep warm.Mix cornstarch with 1 tablespoon water untilsmooth. Place Dutch oven on stovetop and bringcooking liquid to a boil; whisk in cornstarchmixture, cooking until thickened and glossy. Sliceor chunk the meat and spoon on the gravy.

Makes 12 servings

Per Serving: 298 Cal; 18 gr protein; 24 gr fat; 3gr carbs; 431 mg sodium


ROASTED PORKTENDERLOIN WITHCABERNET MUSHROOMSAUCE

This is a tender and moist cut of meat if youdont overcook it... so make sure you have ameat thermometer and use it! The sauce justmakes a moist meal even easier for us to eat,is easy to prepare and adds another layer offlavor. This is an excellent dish for a party orcompany as the sauce can be made inadvance, the meat readied for the oven andthen roasted last minute. I would serve thiswith a big tossed salad of baby greens, grapetomatoes, red onions, olives and a simpleolive oil and balsamic vinaigrette. Pork isfine for post ops that are at least 6-7 monthsalong.

Ingredients:2 pork tenderloins, about 2 pounds total


Olive oil

16 ounces crimini mushrooms or a mixture ofwild mushrooms (if you must use all whitemushrooms it is still delicious)


3/4 cup Cabernet Sauvignon wine

3/4 cup beef broth

2 tablespoons fresh thyme(or 1 teaspoon driedthyme)



Heat 2 tablespoons of olive oil in a skillet ovemedium high heat and saute mushrooms untiltender. Add garlic and brown lightly. Add thecabernet sauvignon to the hot skillet and cookuntil the volume is reduced by about three-fourths.Add broth and reduce by half. Reduce the heat tolow, add thyme and stir in the piece of butter untilthe sauce is creamy and slightly thickened. Season

with salt and pepper. Keep warm until ready toserve.

Remove all of the silver skin and fat from thepork tenderloins with a thin bladed sharp knife.Rub with a little olive oil, and season with salt andblack pepper. Roast to an internal temperature of150 degrees... about 15-20 minutes. Remove fromoven and allow the meat to rest for 5-10 minutesbefore carving so that the juices reabsorb intomeat. Slice and serve with the mushroom sauce.


BRAISED ITALIAN POTROAST

This is one of those recipes that you donâ##treally have to measure and it always comesout perfect. Itâ##s a great weekend dish thatwould work well in a crock pot. You wonâ##tbelieve that something so delicious could beso easy. Braise in the oven until the meatliterally starts to fall apart and melt into thesauce, then break up by gently pushing downon the pieces with a large spoon. I didnâ##teat beef for many months after my surgery,but the texture of this meat is so tender andmoist it will work for many of you very earlyon. For your family you can serve the meat,sauce and garlic cloves spooned over a scoopof orzo rice shaped pasta. A green salad isthe perfect compliment.

Ingredients:3 to 3 Â½ pound boneless beef chuck shoulderroast

One 28-ounce can Italian-seasoned diced orcrushed tomatoes in juice

One large head garlic, 10 to 12 garlic cloves,peeled

2 to 3 cups red wine (I use Merlot, or you canuse canned beef broth or bouillon)

Directions:Preheat oven to 300Â°. Place roast in a large

ovenproof covered pot or Dutch oven. Pourtomatoes with juice over roast and scatter garliccloves around it. Season with salt and pepper andadd enough wine to come about two-thirds way upsides of roast. Braise in middle of oven, covered,until very tender, 3 Â½ to 4 hours. Carefullyremove roast to large platter. Separate meat intolarge chunks and add to sauce in pot. May beprepared in advance to this point and gentlyheated on stovetop to serve.


BAKED VIRGINIAGLAZED HAM

15 whole cloves

Ingredients:4-5 pound fully cooked smoked ham

One 10-ounce jar Natures Hollow sugar freeapricot preserve

2/3 cup orange juice

1 tablespoon red wine vinegar

1/3 cup Grey Poupon mustard

15 whole cloves

Directions:Blend preserves, orange juice, and vinegar in a

small saucepan. Bring mixture to a boil, lowerheat to a gentle simmer and reduce until thickenough to coat the back of a spoon. Remove fromheat, and whisk in mustard.

Heat oven to 325. Lightly score surface of hamin a diamond pattern; insert cloves. Place ham in ashallow roasting pan and bake for 30 minutes.Pour glaze over ham and continue to roast until ameat thermometer registers 140 Â°F about 30minutes.


Asian Pineappple Chicken

This marinade is inspired by the roastedsalmon dish we enjoyed at MGM Grandâ##sShibuya Japanese sushi restaurant. Thissimple sweet and sour marinade made withLibbyâ##s Splenda Sweetened CrushedPineapple is perfect for salmon or chicken;and is excellent on the grill as well. Completethis delicious and healthy meal with spinachsautÃ©ed in garlic and sesame oil

Ingredients:1 whole chicken, cut up, or 8 chicken thighs,skin removed

One 8-ounce can Libby's Splenda SweetenedCrushed Pineapple

Â¼ cup soy sauce

1 teaspoon sesame oil


Â½ teaspoon grated fresh ginger

Directions:

Blend together the pineapple and juice, soysauce, sesame oil, garlic, and ginger and pour overthe chicken pieces in a shallow bowl or plasticbag. Cover and refrigerate 2 to 4 hours, orovernight.

Preheat the over to 400 degrees. Drain thechicken pieces, reserving the marinade; arrange ina baking dish and roast 35-45 minutes, until thejuices run clear and the chicken is golden. Reducethe reserved marinade in a small saucepan overmedium high heat until a thick glaze forms. Spoona little sauce over the roasted chicken just beforeserving. Copyright Â© 2006 by Susan MariaLeach. All rights reserved.www.BariatricEating.com

WLS serving, 4 ounces: Calories 185, fat 8 gr,carbs 5 gr, protein 22 gr Serves 4


Susan Maria's Cancun Chili

No one says that we have to eat bland foodafter having weight loss surgery. This chilican be made as spicy as you like at thetableâ#¦ I add a few shakes of TabascoChipotle Sauce. The alcohol of the beer cooksout so donâ##t worry even if you are a newpost op. This recipe is excellent with a scoopof Any Whey instantized protein stirred intothe post opâ##s serving of chili just beforeserving. I discovered this product a whileback and use it to fortify soups and sauces toboost my protein intake. This is the perfectrecipe for this protein as you absolutelycannot detect it in this flavorful chili andeven just one half scoop will add 9 additionalprotein grams to a serving.


1 1/2 pounds lean ground turkey or beef

1 large sweet onion, diced

1 large green bell pepper, diced

4 garlic cloves, chopped

3 tablespoons chili powder (I use pure anchoand chipotle, but supermarket varieties areexcellent, just make sure it is fresh)

1/2 teaspoon salt

1/2 teaspoon dried oregano

1/4 teaspoon Tabasco, or to taste

One 15-ounce can diced tomatoes

One 6-ounce can tomato paste

One 12-ounce bottle of Mexican beer

2 cans black beans, rinsed and well-drained

1/2 cup coarsly chopped cilantro

6 corn tortillas

Shredded cheddar

Reduced fat sour cream

Sliced scallions

Directions:SautÃ© the meat in the olive oil in a large,

heavy pot over medium-high heat. Cook, stirringwith a wooden spoon to break up the pieces, untilthe meat is brown and cooked through, about 5minutes. Add the onion, green bell pepper, garlic,chili powder, salt, oregano, and Tabasco, andcook, stirring, until soft, about 6 minutes. Add thetomatoes with their juice, the tomato paste, andbeer to the pot. Stir well and bring to a boil. Addthe beans, lower the heat to medium-low andsimmer, uncovered, for 30 minutes, stirringoccasionally. Just before serving stir in thechopped cilantro.

Cut the stack of corn tortillas into twelvewedges. Spread out on a baking sheet, sprinklewith kosher salt and chili powder and bake at350Â° until crisp and golden, about 10 minutes.

Serve chili with a sprinkle of shredded cheddar, adollop of sour cream, some scallions, and a fewtortilla chips for dipping. Copyright Â© 2006 bySusan Maria Leach www.BariatricEating.com,HarperCollins Publishers Inc. all rights reserved.

8 servings

WLS 1 cup serving Calories 230, fat 12gr, carbs7gr, protein 17gr


Caribbean Grilled Turkey

This marinated turkey tenderloin dish is aperfect and quick dish for summerbarbequeing. Plus they are moist and easy toeat with the little remaining Caribbean stylepuree. Just dont cook the tenderloins toolong or they will be very dry... when these arecooked just until they are no longer pinkinside they are juice and tender! This dish isalso excellent with chicken breasts or thighsor fish as well.

Ingredients:2 pounds turkey breast tenderloin (2 medium)

3 tablespoons Smuckers Sugar Free Apricotpreserves

2 green onions


1/2 teaspoon Tabasco sauce

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

Grated zest of one lime

Juice of 2 limes

1 tablespoon soy sauce

Directions:Puree preserves, green onions, Tabasco, salt,

pepper, lime zest, lime juice, and soy sauce in ablender or food processor adding a little water orchicken broth if necessary to facilatate blending.Coat the tenderloins with some of the puree andmarinate for 20 minutes, covered on thecountertop. Preheat grill or nonstick grill pan overmedium high heat and cook tenderloins for about8 minutes per side or until internal temperaturereaches 155 on an instant-read thermometer.Remove from grill and allow meat to rest for 5minutes to reabsorb juices. Thinly slice on biasand arrange on a platter. Drizzle with remainingpuree or use as a dipping sauce. Copyright Â©2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

Serves 4

Calories 155, fat 3gr, carbs 1gr, protein 42gr


Chicken Cordon Bleu

This has always been one of my favoritedishes, and it is fast and simple to make athome. Pounding the chicken breast makes itvery tender plus the ham and cheese keep itjuicy and moist. Some of you may need adipping sauce and a small dollop of equalparts Dijon mustard and mayonnaise workswell and adds flavor. All you need tocomplete this meal is a tossed green salad orsome sautÃ©ed spinach.

Ingredients:4 small skinless boneless chicken breast halves

Dijon or whole grained mustard

4 slices deli ham

4 slices Swiss cheese

1 tablespoon butter, melted

Â¼ cup Panko or fresh breadcrumbs (1 slice ofsandwich bread pulsed in the food processor)

Directions:Preheat oven to 350Ë#F. Place each chicken

breast half between two pieces of plastic wrap;working from the center to the edges, lightlypound with the flat side of a meat mallet or thebottom of a small heavy skillet to a uniform Â¼inch thickness. Remove plastic wrap.

Place one slice of ham and one slice of cheese oneach chicken piece then smear with mustard; foldin the sides and roll up jelly-roll style, securingboth ends with toothpicks. Arrange chicken rollsin a shallow baking dish; brush with melted butterand sprinkle with the fresh or Panko crumbs. Bakefor 25-30 minutes, until chicken rolls are cookedthough. Cut each roll into Â½ inch thick slicesand fan out on individual plates. Copyright Â©2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

WLS Â½ roll portion, about 4 ounces: Calories157, fat 7 gr, carbs 2 gr, protein 20 gr

Serves 4


Chicken with Creole ApricotSauce

This recipe features moist and tenderchicken thighs in a snappy sweet and tangysauce. I serve it with spinach sautÃ©ed ingarlic and olive oil. The texture of thechicken pieces is perfect for even a fairly newpost op.

Ingredients:1 Â½ pounds boneless skinless chicken thighs,cut into 1 inch pieces



Â½ cup orange juice

Â½ cup chicken broth

2 tablespoons Creole or wholegrain mustard

1 tablespoon Natures Hollow sugar-freeApricot jam (or Smuckers Sugar Free OrangeMarmalade)

Â½ teaspoon Tabasco sauce

Directions:Season the chicken with salt and pepper. Heat

the olive oil in a large covered nonstick skillet andbrown the chicken pieces. Add the orange juiceand chicken broth to the pan, reduce heat, cover,and simmer 25-30 minutes, until chicken is verytender. Remove the chicken to a large bowl. Addthe mustard, preserves and Tabasco to the skillet,increase the heat and boil until the sauce isthickened, about 5 minutes. Return the chicken tothe sauce and simmer until heated through.Copyright Â© 2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

Serves 4

WLS 3Â½ ounce portion...Calories 129,fat 2grams,carbs 4 grams,protein 27 grams


Fresh Lettuce Wrap

I eat these at my desk quite frequently. Theyare healthy, filling, simple and fast. If I amhaving one of those Saturdays where I findmyself standing in front of the openrefrigerator every 15 minutes, I will make aquick wrap and end the snacking. This recipecan also be prepared using half of a low-carbflatbread wrap. I find that the Toufayanbrand is excellent in quality and taste!

Ingredients:1 large leaf red or green lettuce

3 ounces leftover Asian Pineapple Chicken (orsliced Boars Head deli turkey)

1 slice Swiss cheese

1 thin slice tomato

1 thin slice avocado

1 teaspoon lime juice

1 tablespoon Ranch dressing

Directions:Place lettuce on a plate. Top with the seafood or

chicken, cheese, tomato, and avocado. Drizzlewith lime juice and ranch dressing. Roll up, securewith a wooden pick and slice on the diagonal.Copyright Â© 2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

WLS serving, 4 ounces: Calories 132, fat 8 gr,carbs 5 gr, protein 18 gr Single wrap


Parmesan Crusted ChickenTenders

After a busy day at work, I opened therefrigerator to discover that I had forgottento transfer a package of frozen chicken fromthe freezer that morning. Not havinganything else to prepare, I placed theindividually frozen pieces in a bowl of waterto thaw while I prepared the otheringredients for our supper. Not only did thewater quickly thaw the chicken, but it hadalso infused extra moisture into the meat!Now I always brine my chicken for at leastten minutes in salted water for extra moistand juicy chicken that is very easy for me toeat.

Ingredients:10-12 chicken tenderloins, about one pound

2 teaspoons salt

Â¼ cup mayonnaise (I prefer Hellmannâ##s orBest Foods Light)

Â¼ grated Parmesan cheese

Â½ cup Italian flavored breadcrumbs orJapanese Panko breadcrumbs

Directions:Preheat oven to 425 degrees. Place chicken

tenders in a small bowl, cover with water, add saltand soak for 10-15 minutes. Remove tenders frombrining solution, drain well and pat dry with papertowels.

Combine mayonnaise with cheese in a smallbowl. Coat each tender with the mayonnaisemixture, lightly roll in breadcrumbs and place onbaking sheet. Bake for 12 minutes or until almostcooked through; turn on broiler and continue tocook until golden brown, 1-2 minutes. CopyrightÂ© 2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

WLS serving, 2 pieces about 3 ounces: Calories208, fat 8 gr, carbs 5 gr, protein 22 gr

Serves four, 2-3 per regular serving


CHEESE SOUFFEE

Ingredients:1/4 cup butter

1/4 cup flour

1/2 teaspoon salt

1/8 teaspoon fresh black pepper

1/4 teaspoon dry mustard powder

1 cup milk

1 cup shredded cheddar cheese

Directions:Melt butter in saucepan, add flour and seasoning

and cook until bubbly. Stir in milk and cook untilboiling. Boil and stir for 1 minute. Stir in cheeseuntil melted. Remove from heat and set aside.Beat until stiff but not dry:

3 egg whites

1/4 teaspoon cream of tartar

Set aside.

Beat 3 egg yolks until thick and lemon colored(about 3 minutes). Stir into cheese mixture. Foldin egg whites. Pour into a well-buttered 4 cupsouffle dish with aluminum foil collar. (Wrap a 3inch wide strip of foil around the top of the dishso that it stand up above the top. This supports thesouffle when it rises.) Bake uncovered at 350degrees for about 50-60 minutes. Should be talland puffy and lightly golden brown. Remove foilcollar and serve immediately. Can add 1/2 c.finely chopped cooked broccoli for a differenttaste and look.


CHILI RELLENO PUFF

Ingredients:5 eggs, beaten for 3 minutes till lemon colored

3 tablespoons flour

1/4 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon cayenne pepper

1/4 teaspoon dry mustard powder

2 cups cottage cheese

1 large can (7oz) diced, mild green chiles

1 cup shreddred Jack cheese OR Colby ORMozzarella

1/4 cup shredded sharp cheddar cheese

Directions:Beat remaining ingredients - except sharp

cheddar - into eggs until well mixed. Pour into agreased deep dish pie plate and sprinkle sharpcheddar over the top. Bake at 350 degrees forabout 30 minutes or until puffy and knife comesout clean and center is firm. Serve warm orcooled. Top, if desired, with avocados, salsa, sourcream, sliced olives, green onions....anything!Copyright Â© 2007 by Susan Maria Leach/LindaFarnsworth www.BariatricEating.com,HarperCollins Publishers Inc. all rights reserved.


CHEESY EGG BAKE

Need a nutritious breakfast or brunch idea?This casserole will do beautifully!Protein-packed and easy, it can also beadapted to include your favorite things -throw in some vegetables, crumbled sausageor a dash of hot sauce. To the plate add acouple slices of bacon and for your family atoasted English muffinâ#¦breakfast is served!

Ingredients:6 eggs, beaten

1/4 cup flour

1 teaspoon baking powder

1/8 teaspoon salt

1/8 teaspoon pepper

1/2 teaspoon Italian seasoning

1 cup milk

1 cup cottage cheese

4 ounces reduced fat cream cheese, cubed

1 cup cubed sharp cheddar


Beat eggs with flour, baking powder, salt,pepper, Italian seasoning, and milk. Stir in cottagecheese, cream cheese, and cheddar. Pour intolightly greased 9x9 pan and bake for 30 to 35minutes, until golden, puffed and just set incenter.

Makes eight servings.

Per serving: 202 Cal; 16 g Protein; 12 g Tot Fat;7 g Carb; 0 g Fiber; 3 g Sugar; 272 mg Sodium



BROCCOLI BACONQUICHE

This softly baked custard of eggs and cheeseis the perfect texture for us at any stage. Youcan vary the vegetables; I often sautÃ©spinach in place of broccoli, and add a fewdiced roasted peppers from a jar. Leftoversheat up nicely in the microwave.

Ingredients:1 tablespoon butter


4 slices turkey bacon, diced

1 10-ounce package frozen chopped broccoli,cooked and drained

4 large eggs

1/2 cup part skim ricotta cheese

1/2 teaspoon salt

1/4 teaspoon pepper


1 1/2 cups (about 6 ounces) grated cheddar

Directions:Preheat oven to 350Â°F and spray a 9-inch pie

plate with nonstick cooking spray. Melt the butterin a nonstick skillet and sautÃ© the onion andbacon over medium high heat until golden, about6 minutes. Add broccoli and cook until mixture istender, about 6 minutes; set aside to cool.

Beat eggs, ricotta, salt, pepper, and nutmeg inlarge bowl. Fold in cheddar and cooledvegetables. Pour filling into prepared pan andbake until knife inserted near center comes outclean, about 40-45 minutes. Cool slightly beforecutting into wedges.

WLS portion of 1/8th wedge: Calories 171, fat10 gr, carbs 4.5 gr, protein 15 gr

Serves 4



COTTAGE CHEESE ONIONPANCAKES

These taste remarkably like old fashionedpotato pancakes... they are delicious servedwith a little reduced fat sour cream and nosugar applesauce, just like the original.

Ingredients:1/2 medium onion, chopped

1 tablespoon butter

1 egg

1/2 cup cottage cheese

2 tablespoons flour

salt

pepper

Directions:Saute the onion in the butter until golden and set

aside. In a small bowl, beat egg slightly, blend incottage cheese, flour, salt and pepper, and onionbutter mixture. Heat nonstick skillet over mediumhigh heat, spray with Pam, and spread four 1/4cup scoops of batter into small pancakes. Cookuntil surface appears slightly firm and undersidesare golden brown... flip and cook until lightlybrown on other side. YUMMY!



CREOLE FISH & ZUCCHINI

Simple, simple, simple. This dish is easy toput together - while it's simmering put on apot of rice (use chicken broth for part of thewater and throw in some herbs) and tosstogether a crispy green salad. Dinner's readywith hardly any fuss. From my officialtaste-tester (Hon) it's five stars and evenbetter as leftovers. Now, I take everything hesays with a "hmmmm....do you REALLYmean it?" because he swears everything isthe best he's ever had/I've ever made...but hewas adamant! So....you'll have to judge foryourself!!)

Ingredients:2 tablespoons olive oil


1 cup diced zucchini

1/2 cup diced celery


One 14.5 ounce can diced tomatoes, undrained

2 tablespoons minced fresh parsley

1/2 teaspoon salt

1/2 teaspoon paprika

1/8 teaspoon cayenne pepper

1 bay leaf

1 pound Talapia or other firm, white fish, cutinto 1-inch pieces

1 teaspoon cornstarch

Directions:n a large skillet, cook onion, celery, zucchini,

and garlic in olive oil over medium heat untiltender - about 5 minutes. Stir in undrainedtomatoes, salt, paprika, cayenne pepper, and bayleaf. Bring to boil; reduce heat. Cover and simmerfor 15 minutes.

Discard bay leaf. In a small bowl stir together 1/4cup water and cornstarch. Stir cornstarch mixtureand fish into tomato mixture. Simmer over lowheat 5 to 7 minutes or until thickened and fishflakes easily with a fork.

Makes 6 servings.



Turkey Meatball Stroganoff

The meatballs are a soft moist texture, amanageable size and relatively quick toprepare. The stroganoff sauce is delicious.An excellent family meal when paired withbuttered noodles and a dressed mixed salad.A couple of leftover meatballs in sauce alsoheat nicely in the microwave for nextdayâ##s lunch.

Ingredients:1 pound ground turkey

1 medium onion, finely chopped


1 teaspoon salt


1 slice sandwich bread mashed with 2tablespoons milk

1 egg yolk


1/2 pound mushrooms, sliced (baby bella aregreat)

1 1/2 cups beef broth

2 teaspoons Worcestershire sauce

1 tablespoon cornstarch dissolved in 2tablespoons water

2 tablespoons minced fresh dill

1/2 cup sour cream

Directions:Blend turkey, 3 tablespoons onion, garlic, salt,

pepper, bread, and egg yolk and form into 1-inchmeatballs. (I use my cookie dough scoop to formthe meatballs) Brown meatballs in olive oil in anon-stick skillet over medium heat; transfer to abowl and set aside. Add remaining onion to thehot skillet, season with salt and pepper and cookover medium heat until onion is softened. Addmushrooms and sautÃ© until the liquid themushrooms give off has evaporated and mixture isfairly dry. Add broth, Worcestershire sauce andbring to a boil. Add cornstarch mixture and blenduntil sauce is glossy and thickened. Add meatballswith any accumulated juices, reduce heat, and

simmer, covered, for 5 minutes. Turn off heat, stirin sour cream and dill, and adjust seasonings.Copyright Â© 2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.

WLS 1/2 portion, 3 meatballs: Calories 134, fat 8gr, carbs 5 gr, protein 11 gr

Serves 4


Turkey Bulgur Pilaf

This pilaf is a refreshing change from typicalrice pilaf. The nutty taste and interestingtexture make a wonderful and easy meal,especially with a nice green salad on the side

Ingredients:1 cup sliced mushrooms

1/2 cup cracked wheat bulgur

1/2 cup chopped onion

2 tablespoons oil

1 1/4 cups chicken stock

1 cup diced cooked turkey

1/4 cup nuts, coarsely chopped

2 tablespoons chopped parsley

2 teaspoons lemon juice

1/8 teaspoon dried mint

salt and pepper

Directions:1. Saute the mushrooms, bulgur and onion is

tender and the bulgur is golden brown.

2. Add the stock and bring to boil. Simmer,covered, for about 20 minutes or until all the stockis absorbed and the bulgur is tender. Add theturkey, nuts, parsley, lemon juice, mint, salt andpepper to taste.

Serve hot.


Alice Springs Chicken (sortof)

Ingredients:4 - Boneless /Skinless Chicken Breast 1/2"thick

4 slices 99% fat free deli ham, Fried

1/2 teaspoons Seasoned salt

4 tablespoons mustard

3 cups Shredded Low Fat Colby/MontereyJack Cheese

Directions:1. Rub chicken breast with Seasoned Salt and set

aside for 1 hr. While the breast is marinating fryham crisp.

2. Take chicken and sautÃ© on medium heat inpan with just enough water to prevent sticking.Cook on both sides until a slight golden color andcooked in the middle but not dry. Remove frompan.

3. Spread chicken breasts with mustard, slices ofbacon and then sprinkle with shredded Colby/jackcheese, chicken should be covered with shreddedcheese.

4. Pop in heated oven at 350 degree's just untilthe cheese melts.


Baked Haddock

Ingredients:4-4 oz. Haddock filets (or any other firm fish)

1/2 c fresh lime juice

1 T. onion, dried

1 16 oz. can diced tomatoes, undrained

1 T. parsley, dried

Directions:1. Place fish in shallow dish.

2. Combine lime juice, onion, tomatoes andparsley.

3. Pour mixture on top of fish.

4. Bake uncovered at 400 degrees for 15-20minutes


Baked Stuffed Salmon

Preparation Time: 15 minutes CookingTime: 45 minutes Serves: 8

Ingredients:1 salmon, about 5 lb each, center and rib bonesremoved

1 lemon, juiced

1 medium onion\cooked, thinly sliced

1 large tomato\cooked, thinly sliced

8 basil leaves, rinsed, dried and thinly sliced

oven roasting bags

Directions:Preheat oven to temperature 400Â°F. Slice partly

through salmon so that you can open it up and layit flat, skin side down. Remove thin bones runningdown center of each fillet. Sprinkle inside of fishwith salt and pepper to taste and half the lemonjuice. Place 2/3 of the onion, tomato and basil onone of the fillets. Close up fish with stuffinginside and place it inside roasting bag. Arrangeremaining onion, tomato and basil on top of fish.Sprinkle with remaining lemon juice. Closeroasting bag tightly around fish. Bake 30 minutes.Turn package over and bake another 15-20minutes, or until fish is no longer pink inside.Serve fish with juices.


Beef Tenderloin Roast

Contributed by: Tracy Jesson PreparationTime: 15 - 30 minutes Cooking Time: 50minutes Serves: 8

Ingredients:

1lb raw lean beef tenderloin

1/2 tsp salt

1/2 tsp black pepper, freshly ground

2 medium garlic cloves, minced

1 TBS rosemary, fresh, minced, or 1 tsp driedrosemary

1 tsp dried oregano

Directions:1. Preheat oven to 400ÂºF. Coat a shallow

roasting pan with cooking spray.

2. Season beef all over with salt and pepper;transfer to prepared pan.

3. Combine garlic, rosemary and oregano in asmall bowl.

4. Rub herb mixture all over top of beef; gentlypress herbs into beef with your hands so it sticks.

5. Roast until an instant-read thermometerinserted in center of beef reads 160ÂºF, about 45to 50 minutes (for medium meat; cook longer formedium to well done meat).


Beef Fajitas

Contributed by: Tracy Jesson PreparationTime: 15 - 30 minutes Cooking Time: 30minutes Serves: 4

Ingredients:12 oz lean sirloin beef, about 1/2-inch thick,trimmed

1 1/2 Tbsp fresh lime juice, divided

1 1/4 tsp chili powder, divided

1 large onion, sliced

1 large sweet red pepper, sliced

1/4 tsp table salt

1/4 cup cilantro, fresh, chopped

1/2 cup salsa

1/4 cup fat-free sour cream

8 large leaf lettuce, green leaf-variety (optional)

Directions:1. Coat a large nonstick skillet with cooking

spray. Heat skillet over medium-high heat.Meanwhile, drizzle steak with 2 teaspoons of limejuice and then sprinkle it with 1 teaspoon of chilipowder.

2. Add steak to skillet and cook overmedium-high heat for 6 minutes, turning once, formedium-rare, or longer until desired doneness.Remove to a cutting board and let stand.

3. Add onion, pepper and salt to skillet. Off heat,coat vegetables with cooking spray. SautÃ© overmedium-high heat until onions and peppers arelightly browned and crisp-tender, about 5 minutes.Remove from heat and stir in remaining limejuice, chili powder and cilantro.

4. Slice steak thinly across grain. Toss slicedsteak with onion mixture and serve with salsa andsour cream. Wrap up in lettuce leaves if desired.


Mexican Chicken

Contributed by: Tracy Jesson PreparationTime: 10 minutes Cooking Time: 30 - 40minutes Serves: 4

Ingredients:4 boneless skinless chicken breasts

1 jar (16 oz) mild thick chunky salsa

1 can (2.25 oz) sliced black olives, drained

1/2 tsp finely chopped garlic

Directions:1. Beat chicken breasts to uniform thickness.

2. Spray nonstick frying pan with olive oil spray.SautÃ© garlic over low heat.

3. Add chicken and over low-medium heat cookuntil golden, turning once.

4. Add salsa and cover.

5. Continue to cook over low medium heat 30â## 40 minutes.

6. Good served over brown rice. Top with olives.


NEW ORLEANS CHICKEN

Ingredients:1 Reynolds Oven Bag, regular size(10x16-inches)

1 tablespoon flour

1 (10 oz.) can diced tomatoes and green chilies,drained

2 boneless, skinless chicken breast halves Salt,pepper

1 medium green or red bell pepper cut in strips

Directions:Preheat oven to 350 degrees F. Shake flour in

Reynolds Oven Bag; place in 13x9x2-inch bakingpan. Add tomatoes to oven bag. Squeeze oven bagto blend in flour. Season chicken with salt andpepper, if desired. Add chicken to oven bag. Turnoven bag to coat chicken with sauce. Arrangechicken in an even layer in oven bag. Place greenand red pepper strips over chicken. Close ovenbag with nylon tie; cut six 1/2-inch slits in top.Bake 25 to 30 minutes or until chicken is tender.

Servings: 2

My Notes:Source: Reynolds Kitchens


Chicken Kisses

This recipe makes one chicken kiss perperson. So you need to do this for as manypeople you are serving. Sometimes addpineapple slices and carrots. Be careful whenopening these packages as steam escapes andcan burn! Make sure you are using a heavyduty foil.

Ingredients:1 skinless, boneless chicken breast half - cutinto bite-size pieces

1/2 onion, chopped

1 potato, peeled and cubed

1/2 green bell pepper, chopped

2 tablespoons sugar-free, low-carb barbecuesauce

Directions:1. Preheat an outdoor grill for medium high to

high heat and lightly oil grate.

2. Take two pieces of aluminum foil about 12 to15 inches each and lay them down in a crosspattern, one over the other. Place the chickenbreast, onion, potato, green bell pepper andbarbecue sauce in the center of the foil. Bring upall eight corners of the foil and twist the toptogether to resemble a "kiss".

3. Grill each package over medium high heat for30 minutes, or until internal chicken temperaturereaches 180 degrees F (80 degrees C).

My Notes:Prep Time: approx. 15 Minutes. Cook Time:approx. 30 Minutes. Ready in: approx. 45Minutes. Makes 1 serving.


Fish Creole

Contributed by: Tracy Jesson PreparationTime: 10 minutes Cooking Time: 25 minutesServes: 4

Ingredients:1 lb. halibut or other white fish

1/4 cup lemon juice

2 tomatoes cooked, chopped

1 cup green bell pepper cooked, seeded andchopped

1/3 cup onion\cooked, chopped

1/4 tsp. pepper

1/8 tsp. hot red pepper sauce, or to taste

Directions:Preheat oven to temperature 350Â°F. Rinse fish,

pat dry with towel and arrange in baking dish.Pour lemon juice over fish. Arrange vegetablesaround fish and sprinkle with pepper and hot redpepper sauce. Cover and bake 20-30 minutes oruntil fish flakes easily with a fork.


Frittata

Contributed by: Tracy Jesson

Ingredients:6 eggs

8 ounces Low fat cheese

1/4 cup diced ham or 1/4 cup cooked turkeysausage

Salt & Pepper to taste

Onion Powder to taste

Directions:Mix all ingredients. If desired, added 1

tablespoon chopped green pepper. Spray 8 inchsquare baking dish with cooking spray and pour inmixture. Bake at 350 degrees for 30 minutes.


Grilled Southwestern PorkChops

Ingredients:1/2 T. chili powder

1/2 T. oil

1/2 t. cumin

1/8 t. salt

1/8 t. cayenne pepper

1/2 garlic clove, finely chopped

4 pork loin or rib chops, 1/2" thick (1 1/4 lbs.)

Directions:1. Mix all ingredients except pork.

2. Spread chili powder mixture evenly on bothsides of the chops.

3. Cover and refrigerate at least 30 minutes, butno longer than 24 hours.

4. Heat coals or gas grill for direct heat.

5. Cover and grill pork 4 - 6" from medium heat10 - 12 minutes, turning frequently, until slightlypink when cut near bone.

Serves 4


Guacamole Omelet


Ingredients:2 eggs

1 tablespoon water

Salt and pepper

1/4 avocado, peeled

1/2 teaspoon lemon juice

Dash of seasoned salt

4 drops hot pepper sauce

1 small tomato, chopped

Directions:In a small bowl mash avocado until chunky. Add

lemon juice, seasoned salt, hot pepper sauce andtomato. Mix well. Set aside.

Mix eggs, water and a dash of salt and pepper.Beat briskly. Pour into a hot nonstick skillet oromelet pan. Stir with a circular motion whileshaking the pan vigorously over heat. Stir untileggs begin to set. Let stand 2 to 3 seconds andshake pan. Omelet should move freely.

Spoon guacamole mixture over half of omelet.Slip a broad spatula under the omelet and fold inhalf carefully.

Makes 1 serving.


Jerk Snapper

Ingredients:8 ounces red snapper fillets or any firmlight-fleshed fish

1/2 lemon, quartered

Olive oil, to taste

Soy sauce, to taste

Habanera sauce or red pepper sauce, to taste

For the Jerk Rub

1 1/2 teaspoons ground allspice

1 1/2 teaspoons dried thyme

1 teaspoons curry powder

1 1/2 teaspoons mild paprika

1 teaspoons sugar

1/2 teaspoon salt


1 1/2 teaspoons cayenne pepper

1/4 teaspoon grated nutmeg

1/4 teaspoon ground cinnamon


Directions:1. Mix together ingredients for the jerk rub and

massage it generously into the fillets.

2. Refrigerate fish for about 1 hour.

3. Preheat oven to 400Â°F.

4. Lightly oil a baking sheet large enough to holdthe fish in a single layer.

5. Place fillets on baking sheet and drizzle thetops lightly with olive oil.

6. Bake at 400F for 6 minutes.

7. Turn fillets and drizzle once more with a littleolive oil.

8. Continue baking for 4-6 minutes or until fishflakes easily with a fork (time may varydepending on how thick your fish is).

9. Just prior to serving, drizzle cooked filletswith lemon juice, a little soy sauce, and howevermuch pepper sauce you prefer.

10. Serve hot.



Mexican Chicken Cutlets


Ingredients:1 - 1 pound bag frozen peppers and onions

1 pound frozen boneless, skinless chickencutlets, defrosted

1/2 package taco seasoning mix, use more orless depending on desired spiciness

1/2 cup fat free, reduced sodium chicken broth

Directions:Combine all ingredients in a large nonstick

skillet and bring to a boil over medium high heat.Lower the heat, cover and simmer for 15 minutes.Add more broth if necessary.

Servings: 4


Mini Frittatas with Ham andCheese


Ingredients:Cooking spray

1/2 cup finely chopped onion

2/3 cup chopped reduced-fat ham (about 2ounces)

1/3 cup (about 1 1/2 ounces) shreddedreduced-fat extra-sharp cheddar cheese

2 tablespoons chopped fresh chives

1/8 teaspoon dried thyme


4 large egg whites

1 large egg

Directions:Preheat oven to 350Â°. Heat a large nonstick

skillet coated with cooking spray overmedium-high heat. Add onion; sautÃ© 2 minutesor until crisp-tender. Add ham; sautÃ© 3 minutes.Remove from heat; cool 5 minutes.

Combine remaining ingredients in a large bowl;stir with a whisk. Add ham mixture, stirring witha whisk. Spoon mixture into 24 miniature muffincups coated with cooking spray. Bake at 350Â°for 20 minutes or until set.

Yield 8 servings (serving size: 3 frittatas)


Spicy Shish Kebobs


Ingredients:2 boneless skinless chicken breasts

1 zucchini

4 cherry tomatoes

1 yellow sweet pepper

4 whole jalapeÃ±o peppers

Jerk seasoning (can be found at most storesunder Caribbean)

Directions:Wash chicken and vegetables. Slice zucchini in

1/4 inch square pieces. Cut chicken in 1 inchcubes, alternate chicken with vegetables. PutjalapeÃ±os in middle. Marinade in 1 tbsp jerkseasoning and 1/4 cup ranch dressing for 1 hour.Grill for 15 minutes and serve with rice or salad.Dish can be made vegetarian or with beef.


Szechwan-Style Shrimp

Ingredients:1 1/2 tablespoons peanut oil

2 teaspoons finely chopped fresh ginger

1 tablespoon coarsely chopped garlic

2 tablespoon finely chopped scallions

1 lb. raw shrimp, shelled and de-veined

For the sauce:

1 tablespoon tomato paste

2 teaspoons chili bean sauce

2 teaspoons Chinese black vinegar or cidervinegar

1/2 teaspoon salt


2 teaspoons Splenda

2 teaspoons sesame oil

Cilantro sprigs, to garnish (optional)

Directions:1. Heat a wok over high heat. Add the oil, and

when it is very hot and slightly smoking, add theginger, garlic, and scallions.

2. Stir-fry for 20 seconds, and then add theshrimp. Stir-fry the shrimp for about 1 minute.

3. Add the sauce ingredients and continue tostir-fry for another 3 minutes over a high heat.Serve at once.


Tilapia Matanzas

Ingredients:4-6 Tilapia fillets

4 oz Crabmeat

2 T Light Margarine

1 Tbs lemon juice

Pam

dash of Hot Pepper Sauce

Pinch of Salt

Directions:1. Add Lemon juice, hot pepper sauce, and salt to

softened margarine and whip smooth. Place aside.

2. Spray sautÃ© pan with Pam and sautÃ© fishfor 2 minutes on each side.

3. Place fillet on plate and top with 1 oz.Crabmeat.

4. Finish with a dollop of lemon butter sauce.

5. Place under broiler for 1 minute.

Servings: 4


Turkey-bean Enchiladas

Servings | 4 Preparation Time | 15 minCooking Time | 20 min

Ingredients:6 medium scallions, white and light green partschopped

2 cup cooked skinless light meat turkey, cubed

15 oz canned pinto beans, drained and rinsed

1 cup canned enchilada sauce, or taco sauce,divided

4 medium tortilla, flour, fat-free

1/2 cup shredded reduced-fat Mexican cheese

Directions:Preheat oven to 350Â°F. Combine scallions,

turkey, beans and 1/2 cup enchilada sauce. Filleach tortilla with 1/4 of turkey-bean mixture. Foldin sides and then top and bottom of tortilla tocompletely enclose filling. Place seam-side downin a 9 x 13-inch baking dish. Pour remaining 1/2cup enchilada sauce over top of enchiladas andtop with cheese. Cover pan and bake until heatedthrough and cheese is hot and bubbly, 20 minutes.


Crunchy Tuna Patties

Ingredients:1 (3 ounce) can of tuna in water

1 egg white

4 Wheat Thins crackers, crushed

1 tablespoon grated carrot

1-2 tablespoons chopped water chestnuts

1 teaspoon minced onion, if tolerated

Salt and pepper to taste

Directions:Mix all ingredients together. Spray medium

skillet with nonstick cooking spray.

Cook patties until golden brown.

SERVINGS: 2

NUTRITIONAL ANALYSIS PER SERVING

Calories: 80 calories

Fat: 1 gram

Protein: 12 grams

Carbohydrate: 4 grams

Cholesterol: 22 grams

Sodium: 240 milligrams

Sugar: 0 grams


Arroz con Pollo

Ingredients:1 c. brown rice, dry

2 c. water

Â¾ c. roasted chicken breast, cubed

Â½ c. green peas

Â¼ c. diced bell pepper

Â¼ c. chopped green onion

1 t. ground cumin

1 t. coriander (optional)

1 t. granulated garlic

Directions:Place all ingredients into a rice cooker and cook

until done, about 30 minutes. Serve hot.

This recipe goes well with a large tossed salad.It's a great way to use up leftover cooked chickenor turkey.

Serves 4. 1Â½ c. per serving.

calories: 244; fat: 1.4 g; protein: 12.7 g; fiber: 2.5g; carbs: 43.6 g

Diabetic Exchanges

Carbohydrate 1Â½, Fat 2, Lean Meat, Â½

Total Preparation and Cooking Time

45 min (15 prep, 30 cook)


Spanish Omelette

Omelettes arenâ##t complicated, and theyare fun to make and so easy. You can makethis a fritatta by sauteing chopped tomatoes,green peppers mushrooms or onions andadding them to the top of the eggs andbaking in a 350 degree oven until the eggsare cooked. This recipe is simple with nobaking. Nonstick omelette pans andvegetable spray make it even easier. ASpanish omelette is made by adding hot,cooked, sliced potatoes, some choppedtomatoes, chopped green peppers, andminced garlic. Slices of lemon, rubbedavocado and scallions top the Spanishomelette nicely. Cooked shellfish can also beadded to the plain or cheese omelette.

Ingredients:2 fresh egg whites

1 cup substitute eggs

1/2 teaspoon Worcestershire sauce

1/4 cup finely sliced fat free or lowfatBordenâ##s or Kraft Cheese slices

Salt

Cayenne

Chopped parsley for garnish

Serves 4

Directions:1. In a small bowl, beat the egg whites until

frothy (or stiff for a firmer omelette). Add thesubstitute eggs, Worcestershire sauce, salt,cayenne and cheese, folding in well.

2. Pour the egg mixture into a medium-hot, large,nonstick skillet. Lower the heat and cook untilpartially firm, checking the bottom often with aspatula to see it doesnâ##t burn. Turn omeletteover carefully, then remove from heat.

3. Slice into four pieces. Add any toppings.Sprinkle on the parsley.


Breakfast Casserole

Ingredients:1 lb. bulk sausage 8 eggs (substitute eggbeaters)

8 slices of hard toasted bread (or croutons)

2 1/4 cups skim milk

1 tsp. dry mustard

1/2 tsp. salt

1/2 cup shredded fat-free cheddar cheese

Directions:In large skillet, brown sausage; drain off fat. In

medium mixing bowl, break and beat eggs; addcheese, milk, mustard and salt, then mixthoroughly. Break bread into pieces (aboutcrouton size). In 13Ã#9 baking dish, layer bread,then sausage. Pour milk mixture over bread andsausage. Refrigerate overnight. To bake, preheatoven to 350 degrees and cook for 45 minutes. Cutinto squares and serve warm.

My Notes:Note: Bacon or ham can be substituted forsausage. Protein from sausage, eggs, skim milkand cheeseâ#¦ Canâ##t beat this!!!!


Steamed Fish with Yogurt DillSauce

Health experts recommend fish as the bestanimal protein alternative to red meat. It isan important source of omega-3 fatty acids,which are so important to our health.Numerous studies suggest that apredominantly plant-based diet is linked tolong-term health. The phytochemicals,minerals and vitamins in plant foods seem tobolster the bodyâ##s defenses against cancer,heart disease and stroke. And to go with yoursteamed fish, why not steam a variety ofcolorful and healthful vegetables? Werecommend gradually making the transitionto a plate that contains 2/3 (or more)vegetables, fruits, whole grains and beans toone-third (or less) animal protein. A springdinner of steamed fish with yogurt dill sauceis a good place to start.

Ingredients:* 2 Tbsp. extra virgin olive oil

* 1 Tbsp. finely chopped fresh chives

* 1 tsp. finely chopped fresh basil

* 1 Tbsp. fresh dill, divided

* 1-1/2 lb. firm-fleshed fish fillet, (e.g. halibut,cod, or salmon) cut in 4 pieces

* Salt and freshly ground pepper

* 1/3 cup low-fat, plain yogurt

* 2 red bell peppers, thinly sliced

* 2 orange or yellow bell peppers, thinly sliced

* 1 scallion, finely chopped (green partincluded)

* 1 large lemon, thinly sliced

* 1/2 cup fat-free, reduced-sodium chickenbroth

* 4 sprigs fresh dill for garnish (optional)

Directions:1. In a small bowl, mix together oil, chives, basil

and half the dill. Rub mixture into both sides offish, then sprinkle with salt and pepper. Set aside.

2. Mix remaining dill with yogurt and set sauceaside.

3. In a deep-rimmed serving dish large enough tohold the fish and broth, arrange bell peppers andscallions evenly along bottom. Place fish on top.Arrange lemon slices on top of fish. Add broth.Place in microwave and cook at medium power,checking every few minutes, until fish flakes witha fork.

4. Remove from microwave and garnish withremaining dill. Serve with yogurt-dill sauce.

Makes 8 pouch or 4 (earthling) servings.


Italian Herb-Roasted Chickenin Tomato-Basil Sauce

Ingredients:1 (2 1/2 to 3-pound) broiler-fryer chicken


2 teaspoons dried Italian seasoning, crushed

2 teaspoons dried parsley flakes

1/4 teaspoon garlic salt

1/4 teaspoon onion salt

1/4 cup chopped onion

1 clove garlic, minced

1 tablespoon cornstarch

1 (5 1/2 or 6-ounce) can tomato juice (3/4 cup)

1 large tomato, peeled, seeded and chopped


2 tablespoons snipped fresh basil

1/4 teaspoon salt


2 packets Splenda

Directions:Rinse chicken and pat dry. Pull neck skin to back

and twist wing tips under. Brush outside ofchicken with 1 tablespoon of the olive oil.Combine Italian seasoning, parsley, and garlic andonion salts; sprinkle some seasoning mixtureinside and onto outside of chicken. Tie legstogether.

Place chicken, breast side up, on a rack in ashallow roasting pan. Roast, uncovered, in ashallow roasting pan. Roast, uncovered, in a375*F (190*F) oven for 1 1/4 to1 1/2 hours.Cover and let stand 15 minutes before carving.

Prepare sauce. Cook onion and garlic inremaining 1 tablespoon olive oil till onion istender. Stir in cornstarch; add tomato juice,tomato, vinegar, basil, salt and pepper. Cook andstir till thickened and bubbly. Cook and stir for 2minutes more. Remove from heat; stir in Splenda.Serve sauce with chicken. Serve over rice, ifdesired.

Makes 8-10 pouch serving or 4 earthlingservings.


Spicy Seafood Fajitas

Launch a fiesta of flavor in your mouth withthis healthy Mexican coastal favorite. Thisrecipe allows you to easily eat a 1/2 portionand have 100% of the exciting flavor. Feelfree to change out the seafood to yourfavorite. BBQ shrimp is a fantastic variation.You can control the level of spice based onthe salsa you choose.

Ingredients:4 4 ounce frozen Italian or lemon pepper fishfillets

4 10 inch tortillas frozen or refrigerated

4 tablespoons fat free bean dip

4 tablespoons fat free sour cream

4 tablespoons salsa

4 tablespoons low fat shredded Cheddar cheese

Directions:Bake the fish according to the package

directions. Meanwhile, wrap the tortillas in foil.

Place in the oven with the fish for 5 minutes.Remove the fish and tortillas from the oven.

Carefully spread each tortilla with the bean dipand sour cream. Flake fish and crumble on top.

Add salsa and cheese. Fold over sides of tortillaand roll up end.

8 pouch servings or 4 earthling servings.


Kimâ##s Lasagna - Hold theNoodles!

Even Garfield would love this Pasta-lessLasagna!

Ingredients:* Low sugar Tomato Sauce

* 1 lb Ground turkey (or chicken, beef, etc ifyou prefer)

* Diced Onions

* Fresh Garlic

* Zucchini, peeled and very thinly slicedlengthwise

* Portobello mushrooms sliced thin

* Roasted red peppers

* Ricotta cheese mixed with 1 egg

* Shredded mozzarella cheese

* Romano or Parmesan cheese

Directions:just threw this together, so I donâ##t have any

exact amounts for you. Use your imagination!

Preheat oven to 350ï¿½. In a skillet, startcooking the diced onions and chopped garlic.

Add the ground turkey, break up into smallpieces as you brown it.

Once the turkey is browned, add the low sugartomato sauce and italian seasonings of yourchoice. (oregano, basil, etc)

In a 13Ã#9 pan, add a layer of the tomato meatsauce.

Layer the thinly sliced zucchini on top of thetomato sauce.

Dot the zucchini with the ricotta mixture andspread to cover as much as you can.

Sprinkle shredded mozzarella on top.

Lay the mushrooms and roasted peppers on thenext layer.

Repeat until all ingredients are gone, but reservesome mozzarella for the top.

Top with the remaining mozzarella and someromano cheese.

Cover with foil and bake for 45 minutes. Takeoff the foil, and bake for 15 more minutes. Whenitâ##s done, it will be hot and it wonâ##t beâ##togetherâ## so youâ##ll probably need aspoon to serve it out. This is a great dish to makeahead of time. Once itâ##s cooled, youâ##ll beable to cut pieces easily and warm them up.

Enjoy!!


Hazelnut Chicken

Elegant chicken breast dish fromVictoriaâ##s Bowens Recipes. The sundriedcherry sauce is the perfect match over thecrispy breadcrumb and hazelnut crust.

Ingredients:MAIN INGREDIENTS:

* 8 oz. oil

* 4 chicken breasts

* 1 teaspoon salt

* 1 teaspoon pepper

* Egg wash (2 whole eggs (egg beaters) beatenplus 2 cups skim milk)

* 1 cup flour

* 2 tablespoons crushed hazelnuts

* 2 tablespoons breadcrumbs

* 4 tablespoons sundried cherries

* 4 tablespoons chopped hazelnuts

* 4 tablespoons chopped parsley

* 8 oz. hazelnut sauce (recipe follows)

Hazelnut Sauce:

* 1 oz. oil

* 3 oz. minced shallots

* 1 cup white wine

* 5 oz. sundried cherries

* 2 cups heavy cream

* 1 1/2 cups hazelnut liquor

* 2 oz. fat free butter

Directions:Pound each chicken breast with mallet. Season

with salt and pepper. Mix two tablespoonscrushed hazelnuts with two tablespoonsbreadcrumbs. Dip each breast in flour, then eggwash, and then roll each breast inhazelnut/breadcrumb mixture. Place sautï¿½ panover medium high heat. Add oil. Add chicken andsautï¿½ until toasted, approximately 2 1/2 to 3minutes. Using spatula, carefully turn chicken

over and sautï¿½ second side until golden brown,approximately 3 to 4 minutes. Spoon hazelnutsauce over chicken. Sprinkle sundried cherries,hazelnuts and parsley evenly over each chickenbreast. (Serves four)

Place saute pan over medium high heat. Add oil.Add shallots and saute for 1 minute. Add whitewine. Add sundried cherries. Stir well. Reduceliquid by 50%. Add butter and whisk until wellblended. Bring to boil, simmer for two minutes.Add heavy cream, return to a boil, stirringoccasionally. Reduce heat to medium and simmerfor 5 minutes. Using hand mixer, puree until smallpieces of sundried cherries are left; do not pureesmooth. Add hazelnut liquor; stir to blend. Cooland refrigerate until needed.


Sassy Cathyâ##s FamousTuna Smush

Ingredients:* 1 packet of tuna in water

* reduced fat shredded cheddar cheese

* spoonfull of reduced fat miracle whip

* onion flakes

* garlic salt

Directions:Mix them all together - smush it!

Nuke it for a couple a minutes

Voila! Tuna smush!


Kabukiâ##s Coastal SeafoodBake

BY: KAYE BAILEY -WWW.LIFEAFTERWLS.COM Thisseafood crowd pleaser is perfect for thefamily on a cold winter day.

Ingredients:* 8-10 Medium shrimp

* 12 fresh scallops

* 1 1/2 cups lump crab meat

* 1/2 cup crawfish tails

* 1 cup freshly grated mozzarella cheese

* 1/2 cup medium sharp cheddar cheese

* 1 red bell pepper, coarsely chopped

* 1 small vidalia onion, coarsely chopped

* 2 tablespoons butter

* 2 tablespoons all purpose flour

* 1 1/4 cups milk

* salt and pepper

* dash of tabasco or cayenne pepper forâ##kickâ##

Directions:1. Melt butter in a saucepan. Add flour and cook,

stirring constantly.

2. Whisk in milk slowly. Bring to a boil and thenreduce to medium heat for 5 minutes. Removefrom heat and stir in 1/2 cup of mozzarella cheese.

3. To this mixture, add the shrimp, scallops, crab,and crawfish, toss until completely coated.

4. Pour into a baking dish. Top the seafood witha layer of bell pepper and onion. Cover and bake8-10 minutes at 400 degrees.

5. Remove foil and top with remaining cheeses.Bake until cheese is golden in color. Servebubbling.


Claireâ##s Shrimp Stir Fry

BY: Claire Just about as not Asian as youcan get but none the less super delishâ#¦

Ingredients:Frozen shrimp

1 teaspoon Smart Balance butter

1/2 white onion

1/2 cup water

1/2 envelope of chicken bouilion powder

salt to taste

Directions:I bought already cleaned shrimp at the fish

market but you can start with frozen shrimp.Heated one teaspoon of Smart Balance butter andstir fried some white onion, threw in the shrimpand fried until the shrimp was pink.

Then I poured about 1/2 cup of water in the mixand 1/2 envelope of chicken bouilion cube powder(I have also used salt only to taste).

Once the water has dried up I let the bottom ofthe frying pan get blackened and poured 1/3 cupof water in - (by doing this the shrimp got coatedwith the blackened coat from the frying pan whichgave it a fried look).

Turn off the stove and put some shreddedmozzarella overtop.

Yum!


Creole Chicken Wings withPeach Mustard Sauce

Sassy and sweet chicken wings from VictoriaBowenâ##s Recipes. You will drool justreading the recipe for this simple,flavor-packed snack or appetizer.

Ingredients:3 lbs Chicken Wings

4 Cloves Garlic, Minced

2 ts Dry Mustard

2 ts Paprika

1 t Dried Thyme

1 t Sugar Substitute

1 t Cayenne Pepper

1/2 ts Salt

1/2 ts Black Pepper

1/4 c Lemon Juice

PEACH MUSTARD SAUCE

1/2 c Peach Jam

1 tb Dijon Mustard

2 ts Pimiento, diced

1 t Cider Vinegar

Directions:Cut tips off wings; reserve for stock. In small

bowl, stir together garlic, mustard, paprika,thyme, sugar, cayenne, salt and black pepper;blend in lemon juice to make paste. Using pastrybrush, brush paste over wings. Arrange wings,meaty side down, on lightly greased foil-linedbaking sheets. Let stand for 30 minutes at roomtemperature. Bake in 475F oven for 15 minutes;turn wings over and bake for 15 to 20 minutes oruntil brown, crisp and no longer pink inside.

Peach Mustard Sauce:

In saucepan, melt jam over low heat; stir inmustard, pimiento and vinegar. Serve separatelyfor dipping.


Lentil Chili con Carne

PASSATA - this is an Italian tomato cookingsauce and may also be called Sugo - it caneasily be found in the supermarket in thesame section as pasta sauce and comes in atall bottle of 750mls or 700gms

Ingredients:2 1/4 cups trim minced beef

2 1/4 cup can of brown lentils - drained

3 1/2 cup can diced tomatoes

3 cup jar passata/italian tomato puree

2 tblsp chopped parsley or basil

Directions:Brown minced beef in a splash of olive oil in

large pot

Add remaining ingredients

Bring to boil and simmer for 50 - 60 minutes


Middle Eastern Lentil Dish

Ingredients:1 onion - diced finely

1 tbsp olive oil

1 litre stock - can be chicken or beef orvegetable

1 1/4 cups red lentils - rinsed

2 cups carrots - peeled and diced

1 cup red pepper diced

1 cup frozen green peas

cumin

salt and pepper

Directions:Fry onion on oil for 5 minutes

Add stock, lentils, carrot and seasonings

Simmer gently for 20 minutes

Add other vegetables

Simmer further 10 minutes

Any other vegetables can be substituted

Broccoli and cherry tomatoes would be verygood used here


Microwave Protein Omlette

Ingredients:2 boxes frozen spinach - thawed

1 egg

3/4 cup water

half a handful cooked chicken or ham -chopped into tiny pieces - like match heads

half a handful of grated feta cheese

salt and pepper to taste

Directions:Place all ingredients in microwave safe bowl

Mix all ingredients together

Make sure egg is beaten in well

Microwave on high for 5 and 1/2 minutes


Beef Stroganoff

Ingredients:cooking spray

2 cloves garlic, minced

1 pound lean eye round, cut into 1-inch cubes

1 6-ounce can tomato sauce

1/2 cup dry red wine

1 cup fresh mushrooms, sliced

1 bay leaf

1/2 cup fat-free sour cream


Directions:1. Coat bottom of large nonstick skillet with

cooking spray and saute garlic for 1 minnute, untilsoft. Add meat and brown, stirring, for 3 minutes

2. Add tomato sauce, wine, mushrooms, and bayleaf and simmer, covered, over low heat for about1 1/2 hours.

3. Turn off heat and stirin sour cream. Add saltand pepper to taste.

Makes 4 servings

Nutritional Info (4 ounce serving):

Calories: 229 calories

Protein: 27g

Fat: 3.6g

Carbohydrates: 10.4g

Cholesterol: 65.1mg

Fiber: 0.98g

Sodium: 254.2mg


Asian-Style Salmon

Ingredients:* 1/2 cup Reduced sodium soy sauce, divided

* 1/4 cup Freshly squeezed lemon juice

* 1 tablespoon Chinese-style mustard

* 1/2 teaspoon Chinese five-spice powder

* 4 Salmon fillets (6 ounces each), skinned

* 1 tablespoon Sesame seeds

* 2 Small Carrots peeled and julienned

* 1 Leek (white part only), rinsed well andjulienned

* 1 cup fat-free, reduced sodium chicken orvegetable broth or water

* 1 teaspoon Toasted sesame oil

* Canola Oil Spray

Directions:* In a small bowl, combine 1/4 cup of the soy

sauce, the lemon juice, mustard, and five-spicepowder.

* Put the salmon fillets in a shallow dish andbrush the soy sauce mixture over both sides of thefish. Cover with plastic wrap and refrigerate for30 minutes. Turn fillets, re-cover, and refrigeratefor another 30 minutes.

* Coat a medium skillet with canola oil sprayand place over medium heat. Add the sesameseeds and sautÃ©, stirring constantly, untilgolden, about 1 to 2 minutes. Transfer the sesameseeds to a small dish.

* In the same skillet, sautÃ© the carrots andleeks until tender, about 5 minutes.

* Add the broth, the remaining 1/4 cup soysauce, and the sesame oil. Bring to a boil, reduceheat, and simmer until no liquid remains, about 10to 15 minutes.

* Place the salmon on a heated broiler pan andbroil, 4 inches from the heat, until the fish is justcooked through, about 10 minutes per inchthickness of fish. Salmon continues to cook onceremoved from heat.

* Spoon 1/4 of the leek mixture onto each of 4plates. Arrange the salmon on top of the leekmixture and sprinkle with the sesame seeds. Serveimmediately.

Per Serving: 390 calories, 16g fat(2.5g sat),1440mg sodium, 12g carbohydrates (2g dietaryfiber, 3g sugar), 46g protein, 90% vitamin A, 20%vitamin C, 8% calcium, 20% iron, 37%potassium, 120% vitamin D, 15% vitamin E, 35%thiamin, 50% riboflavin, 90% niacin, 90% vitaminB6, 90% vitamin B12, 20% folate.


Barbecued Pork Chops

Lean pork chops make a nice change fromeating chicken. and the leanest cuts -from theloin--are leaner than chicken thighs, so don'tfeel guilty about eating pork chops from timeto time. As with all meats, be sure to trim anyexcess fat before cooking. These barbecuedpork chops are tangy and delicious

Ingredients:# 1/3 cup ketchup

# 1 tbsp cider vinegar

# 1 tbsp brown sugar

# 1 tbsp Worchestershire sauce

# 1 tbsp chili powder

# 4 lean loin pork chops, trimmed of fat

Directions:Combine ketchup, cider vinegar. brown sugar,

Worchestershire sauce and chili powder.. Placepork chops in a large resealable plastic bag. Pourbarbecue sauce into bag and cover chops with it.Marinate for 4-6 hours.

Preheat grill or broiler. Place marinated chops ongrill or broiler and cook until done, about 5minutes per side.

Serves 4

Per Serving: Calories 241, Calories from Fat 68,Total Fat 7.6g (sat 2.6g), Cholesterol 90rng,Sodium 449rng, Carbohydrates 11.5g, Fiber 0.9g,Protein 31.7g


TURKEY TACOS

Ingredients:* 1 firm, ripe avocado, peeled, pitted, andchopped

* 1 cup can sweet corn kernels, rinsed anddrained

* 1 cup cherry tomatoes, halved

* 1 tbsp lime juice

* 1 pkg (12 count) corn taco shells

* 1 pkg (1.25 oz) reduced-sodium tacoseasoning mix

* 12 oz cooked boneless, skinless, turkey breast,sliced into thin strips

* 3/4 cup water

Directions:* Mix avocado, corn, tomatoes, and lime juice in

medium bowl.

* Set salsa aside

* Warm shells in oven.

* In medium skillet, combine seasoning, turkey,and water.

* Bring to a boil, reduce heat and simmer 5minutes stirring occasionally

* Spoon turkey mixture into shells, top with salsa

Makes 12 tacos


MAPLE BAKED CHICKENBREAST

Ingredients:* 2 tbsp all purpose flour

* 1/8 tsp table salt, or to taste

* 1/8 tsp black pepper, or to taste

* 1 lb uncooked chicken breast, boneless andskinless,

* 4 4oz pieces

* 1 serving cooking spray

* 1/4 cup maple syrup

* 1/2 tsp dried thyme

* 1/4 tsp sage, ground

* 1 medium onion, thinly sliced

* 3/4 cup fat-free chicken broth

Directions:* Preheat oven to 350degrees

* Stir together flour, salt and pepper.

* Dust chicken with flour mixture, patting off theexcess

* Coat a large nonstick, ovenproof frying panwith cooking spray. Add chicken and brown onboth sides, about 3 minutes per side.

* Stir together maple syrup, thyme and sage andpour over chicken.

* Lay onions over chicken and then pour chickenbroth over all.

* Cover and bake 1 hour, basting occasionallywith pan sauce.

Yields 1 chicken breast and about 3 tablespoonsof sauce per serving. Makes 4 servings


TURKEY TACOS withAVOCADO-CORN SALSA

Ingredients:* 1 firm, ripe avocado, peeled, pitted, andchopped

* 1 cup can sweet corn kernels, rinsed anddrained

* 1 cup cherry tomatoes, halved

* 1 tbsp lime juice

* 1 pkg (12 count) corn taco shells

* 1 pkg (1.25 oz) reduced-sodium tacoseasoning mix

* 12 oz cooked boneless, skinless, turkey breast,sliced into thin strips

* 3/4 cup water

Directions:* Mix avocado, corn, tomatoes, and lime juice in

medium bowl.

Set salsa aside

* Warm shells in oven.

* In medium skillet, combine seasoning, turkey,and water.

* Bring to a boil, reduce heat and simmer 5minutes stirring occasionally

* Spoon turkey mixture into shells, top with salsa

Makes 12 tacos


BEEF KABOBS withPEANUT DIPPING SAUCE

Ingredients:* 1/2 cup light soy sauce

* 2 tbsp granulated brown sugar substitute

* 2 tbsp sugar substitute

* 4 cloves garlic, pressed

* 1 1/2 lbs sirloin steak, 1 1/2â## thick, cut into1â## pieces

* 1/2 cup creamy unsweetened natural peanutbutter

* 3/4 cup water

* 3 tbsp lime juice

* 1 tbsp finely chopped ginger

* 1/4 tsp ground red pepper

* 1 green bell pepper, cut into squares

* 1 red bell pepper, cut into squares

* 1 large onion, cut into wedges

Directions:* In a shallow dish, combine half of the soy

sauce, 1 tbsp of the brown sugar substitute, 1 tbspof the sugar substitute, and 2 of the pressed garliccloves. Add the steak and stir to coat. Let standfor 20 minutes, stirring once.

* Meanwhile, in a heavy saucepan over highheat, combine the peanut butter, water, lime juice,ginger, ground red pepper, the remaining half ofthe soy sauce, the remaining 1 tbsp brown sugarsubstitute, the remaining 1 tbsp sugar substituteand the remaining 2 cloves of pressed garlic.Cook, stirring constantly, until the mixture boils.Remove from heat.

* Coat a grill rack with cooking spray. Preheatthe grill to high. Thread the steak, peppers, andonion onto 4 metal skewers. Place on the grill rackand cook, turning occasionally, for 10 minutes oruntil steak is no longer pink and a thermometerinserted in the thickest portion registers 160degrees and the juices run clear.

* Serve with the peanut sauce. Makes 4 servings


VEGGIE PIZZA

Ingredients:* 1 red pepper, sliced into rings

* 1 green pepper, sliced into rings

* 1/2 eggplant, sliced into 1/2â## slices

* 1/4 cup olive oil

* 1/2 tsp salt

* 1/4 tsp pepper

* 1 (13.8 oz) can pizza dough

* 1 cup marinara sauce, warmed on the stoveor in the microwave

* 1 tbsp chopped garlic

* 10 marinated artichoke hearts, drained

* 1 cup low-fat mozzarella, shredded

Directions:* Brush eggplant and peppers with olive oil;

sprinkle evenly with salt and pepper.

* Grill over medium heat until just tender.

* Preheat oven to 475 degrees

* Shape dough into a 12x10 rectangle.

* Place crust on pizza stone or baking sheet.

* Top with marinara sauce, garlic, artichokehearts, grilled vegetables and cheese.

* Bake for 12 minutes. Remove from oven andlet cool 5 minutes.

* Slice and serve! Serves 4 .


PASTA PRIMAVERA a laRICOTTA

Ingredients:* 1 small zucchini, sliced

* 1 red pepper, sliced

* 1 yellow pepper, sliced

* 1 box (8-10 oz) mushrooms, sliced

* 1 medium onion, sliced thin

* 1 clove garlic, minced

* 2 tbsp olive oil

* 1/2 cup grated Parmesan cheese

* 3/4 cup part-skim Ricotta cheese

* 8 oz cooked rotelle or ziti pasta

* salt and pepper

Directions:* Toss the sliced vegetables with olive oil.

* When thoroughly mixed, place them in a 12â##nonstick skillet and sautÃ© until crisp-tender,about 8 minutes.

* Transfer vegetables into a serving bowl.

* Add cheeses and pasta.

* Mix well and add salt and pepper to taste.

Serves 4


TURKEY DIANE

Ingredients:Non-stick cooking spray

1 Pound TURKEY BREAST CUTLETS,pounded to an even thickness

2 Teaspoons lemon pepper seasonings

2 Tablespoons freshly squeezed lemon juice

1 Tablespoon Worcestershire sauce

1 Teaspoon Dijon mustard

1 Teaspoon fresh parsley, chopped

Lemon wedges for garnish

Directions:Coat a large skillet with cooking spray and heat

pan over medium heat for 30 seconds.

Sprinkle both sides of turkey cutlets with lemonpepper. Place turkey in hot skillet and saute for 3to 5 minutes on each side until browned and nolonger pink in the center.

Combine remaining ingredients in a smallmixing bowl, mixing well. Add to pan and cookuntil heated through.

Garnish with lemon wedges and parsley.

My Notes:Yield 4 servings


Asian Grilled Turkey

Ingredients:3/4 Cup plain barbecue sauce

1/4 Cup sliced green onions, white and greenparts

3 Tablespoons reduced-sodium soy sauce

2 Tablespoons sesame seeds, toasted

1 Teaspoon minced garlic

1 Teaspoon fresh gingerroot, peeled andminced

2 Pounds TURKEY THIGHS, skinned andexcess fat removed

Directions:In 2-cup measure combine barbecue sauce,

onions, soy sauce, sesame seeds, garlic andginger. Remove 1/3 cup, cover and refrigerate.

Pierce holes in turkey thighs using tines of fork.

In self-closing plastic bag combine turkey thighsand remaining marinade. Seal bag and refrigerateovernight, turning occasionally to marinateevenly.

Prepare grill for indirect heat cooking. Cookthighs over medium heat 25 to 30 minutes per sideuntil food thermometer, inserted in thickestportion of thigh, registers 180 degrees F.

During last 10 minutes of cooking, brush withreserved marinade.

Serve hot with a vegetable, if desired.

Calories 231

Total Fat 8g

Total Carbohydrate 9g

Protein 28g


ORANGE GLAZEDSALMON

Ingredients:1/4 cup fresh orange juice

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard


1 tablespoon finely minced shallot or onion

1 small clove garlic, peeled and forced througha press or chopped finely

2 teaspoons each finely chopped cilantro, basiland mint or a combination of your favoriteherbs.

1/8 teaspoon salt

Freshly ground black pepper to taste

1-1/4 pounds salmon fillet

Directions:Place the orange juice, vinegar, mustard, oil,

shallot, garlic, herbs, salt and pepper in a jar orplastic container. Close lid and shake well toblend.

Place salmon in a foil-lined pan and spoon a littleof the vinaigrette over the fish. Bake in apreheated 450-degree F. oven 12 minutes per inchof thickness, or until cooked through.

Spoon the remaining vinaigrette over eachserving of fish.

Yield: 4 servings

My Notes:Per serving: Calories 276; Protein 26g; Fat 17g;Carbohydrates 4g;


Skillet Chicken Dijon

Ingredients:4 skinless chicken breasts

3 Tbs olive oil

2 cloves garlic minced

3 Tbs white wine

2 Tbs soy sauce

2 Tbs Dijon mustard

Directions:Heat oil in a skillet. Add minced garlic and cook

3 minutes, stirring often. Add chicken breasts andbrown. In a separate bowl, combine wine, soysauce and mustard and mix well. Pour generouslyover chicken. Cover and cook until alcohol iscooked out and chicken is done.


Parmesan Tuna Patties

Ingredients:1 can tuna

1 tbs. l/f mayo

1 lg. egg

2 tbs. parmesan cheese

2 tbs. ground flaxmeal

1 dash garlic powder

1 dash onion powder

1 dash salt and pepper

Directions:Drain tuna. Blend all ingredients in a medium

sized bowl and form into patties. Fry in a littleolive oil or cooking spray until edges are brown.Turn and cook till brown on edges.

They are yummy. I substituted the onion powderfor green onion.


Stuffed Spaghetti Squash

Ingredients:Spaghetti squash, halved lengthwise

Tomato sauce (homemade or otherwise)

Stuffed green olives, chopped

Dried oregano

Salt and ground black pepper

Green olive brine (from the olive jar)

2 cans chunk white tuna in water, drained

Shredded cheese (parmesan, skim mozzarella,or none - optional)

Chopped fresh basil leaves

Directions:Arrange the spaghetti squash halves in the

bottom of a slow cooker.

In a medium bowl, combine the tomato sauce,olives, oregano, and 1/2 teaspoon each of salt andblack pepper. Spoon the mixture over thespaghetti squash. Pour the olive brine in the slowcooker. Cover and cook on low for 6 to 8 hours oron high for 3 to 4 hours.

When ready to serve, using a fork, "loosen" thesquash slightly, creating spaghetti-like strands.Spoon the juices from the bottom of the cookerover the squash, top each piece with some tuna,cheese, and basil and serve.


Spaghetti Squash Remix

Ingredients:* 1 spaghetti squash, halved lengthwise andseeded (I use two small ones, one half perperson)

* 1 onion, chopped

* 3 tablespoons minced garlic

* 1 (14 ounce) can stewed tomatoes

* 1 tablespoon dried basil

* black pepper to taste

* 1 pepper (I like purple, or green), chopped

* 1 cup shredded mozzarella cheese

* 1 cup shredded Parmesan cheese

* Small package of lean ground chicken(optional)

Directions:1. Preheat oven to 325 degrees F (165 degrees

C). Brush on a thin layer of olive oil to the insideof the squash. Place squash halves cut side downon the baking sheet (I wrap it in foil first to makecleanup easier).

2. Bake squash 35 minutes in the preheated oven,until when pressed the skin gives a little,indicating the inside are soft. Remove from oven,and cool.

3. Meanwhile, spray a non-stick saucepan withcooking spray. Over medium heat, saute the onionand garlic (and lean ground chicken) until goldenbrown. Stir in tomatoes, basil, chopped peppers,and black pepper. Cook for about 15 minutes, oruntil you have a medium thick sauce.

4. Remove squash strands with a fork, reservingthe shells. Combine the veggies, parmesan, andsquash (and the chicken if you added it). Ifreusing the shells, stuff until shells are full, oruntil all of the ingredients are used. If using acasserole dish, spray lightly with cooking oil andsmooth mixture into it. Top with gratedmozzarella cheese.

5. Bake for 20 minutes in the preheated oven, oruntil cheese melts.


Cioppino

Ingredients:1 teaspoon olive oil

1 large onion, chopped

1 cup sliced celery, with celery tops

1 clove garlic, minced'

4 cups water

1 fish-flavor bouillon cube

1 tablespoon salt-free Italian herb seasoning

1/4 pound cod or other boneless mild -flavoredfish fillets

1 large tomato,chopped

1 can (10 ounces) baby clamsmrinsed anddrained (optional)

1/4 pound raw bay scallops

1/4 pound raw shrimp,peeled and deveined

1/4 cup flaked crabmeat blend

'2 tablespoons fresh lemon juice

Directions:1) Heat olive oil in large saucepan over medium,

heat until hot. Add onion,celery and garlic. Cookand stir 5 mins or until onion is soft. Addwater,bouillon cube and Italian seasoning. Coverand bring to a boil over high heat.

2) Cut cod fillets into 1/2 inch pieces. Add codand tomato to saucepan. Reduce heat tomedium-low. Add clams,ifdesired,shrimp,scallops, crabmeat and lemonjuice. Simmer 10-15 minutes or until seafood isopaque.

Nutrients per serving (1 3/4 cups)

Cals 122

Fat 2g

Cholesterol 75mg

Protein 18g

Carbohydrate 8g

Fiber 2g


Quiche Recipe

Ingredients:6 eggs

1 tsp salt

1/2 tsp pepper

1 cup half and half (or 2% milk for post-ops)

1 Tbsp mustard (can use either prepared ordijon)

Mix all this together then add:

1 lg onion, chopped & sauted (this is where Icook the mushrooms, if I'm adding them. I alsomake it before I start with eggs etc.)

1 cup grated cheese (I use Tex Mex)

1 cup diced ham

Directions:Pour into pie shells, bake in 350 degree

(preheated) oven until starting to brown and is setin the middle.

The fun thing about this recipe is you can addanything you like so it's different everytime.When I made this for the picnic I add dicedaspargus.

I also made one with prawns for those that enjoyseafood. You can add spinach and/or broccoli. Ifyou find you want more cheese, ham, onions thenadd whatever you like. This recipe make 2 pies,also freezes well.


Party Curried Chicken Rice

Ingredients:1 pkg. long grain and wild rice

2c.chopped cooked chicken

1c. diced carrots

1c. plain no fat yogurt

1c.sliced celery

1/2c.diced green peppers

1/4c. chopped 1/2c.diced green peppers

1/4c. chopped onion

1c green apples <skins on>

1c. golden and dark raisins

1c.toasted flaked almonds

DRESSING:

1/2 c. light mayo

1 c plain yogurt

2 tsp splenda

2 tsp curry powder

1/4 ground black pepper

1/2 tsp cumin (optional)

Directions:Cook rice as suggested (cool )

1. In large bowl mix rice with salad ingredients

2. In small bowl mix dressing ingredients

3. Add to rice mixture

4. Mix well

5. Refrigerate until ready to serve

6. Garnish with apple slices, and sprigs ofwatercress

or parsley if desired

7. I add red apples, walnuts yellow peppers,whatever I

have.


Wendy's Chili

My family uses this one. We often substituewhite kidney beans for the red ones, we likethe texture better for some reason. Definetlydon't skimp on the pinto beans, they arehigher in protein! ~~~~~~~~~~~

Ingredients:2 lbs ground beef (we sometimes use groundturkey)

1 (12 ounce) can tomato paste

2 (29 ounce) cans tomato sauce

1 (29 ounce) can kidney beans, with liquid

1 (29 ounce) can pinto beans, with liquid

1 cup diced onions

1/2 cup diced green chilies


1/2 can diced tomatoes

2 teaspoons cumin powder

3 tablespoons chili powder (we are wusses anduse one)

1 1/2 teaspoons black pepper

2 teaspoons salt

2 cups water

Directions:1. Brown the ground beef in a skillet over

medium heat; drain off the fat.

2. Using a fork, crumble the cooked beef intopea-size pieces.

3. In a large pot (or crock pot, I LOVE mycrockpot!), combine the beef plus all theremaining ingredients, and bring to a simmer overlow heat.

4. Cook, stirring every 15 minutes (they MUSTbe kidding, we stir ours every half hour or so), for2 to 3 hours. (we put ours on in the crockpot for5-7 hours usually)


Cottage Cheese Pancakes

Ingredients:Half a medium onion, chopped

1 tablespoon butter

1 egg

1/2 cup cottage cheese

2 tablespoons flour

salt

pepper

Directions:Saute the onion in the butter until golden...

allow to cool in pan. In a small bowl, beat eggslightly,

blend in cottage cheese, flour, salt and pepper,and onion

butter mixture. Heat nonstick skillet, spray withPam,

and place four 1/4 cup scoops of batter andspread into

small pancakes. Cook until browned... flip andcook until

lightly brown on other side. YUMMY!

My Notes:..a sweet version: Linda's CottageCheese-Oatmeal Pancakes 1 c. oatmeal, ground(measure BEFORE grinding in a food processor)1/2 t. baking soda 1/8 t. salt 3-4 T. SplendaGranular 1/4 t. pumpkin pie spice (or combinationof other sweet spices you like) Stir together aboveingredients in a mixing bowl. In a seperate bowlwhisk together: 4 eggs 1 c. cottage cheese 1/3 c.milk 1 t. vanilla Add to dry ingredients and let sitfor a few minutes. Spray a small skillet withnon-stick spray. Heat over medium. Pour 1/3 c.into hot pan and cook until cake is getting dry onthe top (but lower heat if it gets too dark onbottom). Turn carefully and continue to cook for afew minutes. (These are difficult to flip if youdon't let them cook enough on the first side.) Cancool and stack on a plate and wrap tightly withplastic wrap. These are sooooo good with plainyogurt and a squirt of sugar-free syrup. Or peanutbutter and syrup, or jam and cool whip.........the

possibilites are endless! Approx stats: 6 pancakes- 10 pro grams/each - 152 calories/each


chicken casserole recipe

Ingredients:1 package frozen spinach, thawed and drained

1 pound ground chicken (or turkey) breast

1 onion, finely chopped

2 cloves garlic, finely chopped

2/3 cup shreaded sharp cheddar

1/3-1/2 cup prepared pasta sauce

1/2 cup DRY curd cottage cheese

1 egg

Directions:Brown the chicken with the onion and garlic. salt

pepper to taste. Mix the spinach with the cottagecheese and egg.

Cover the bottom of the casserole dish with themeat mixture, then the spinach mix and then topwith sauce and cheese. Bake at 375F until cheeseis bubbling

**Must be sure the spinach is well drained orcasserole will be soupy. cottage cheese tends tomelt a touch, making it a very cheesy tasting dish,and not all that bad for you!


All-Purpose Marinade

Ingredients:1 cup vegetable oil OR 1/4 cup oil and 3/4 cupwater

1/3 cup lemon juice

1/3 cup JAPANESE soy sauce (like Kikkomen)

1/4 cup Maggi seasoning

1/4 cup worchestershire sauce

1 1/2 tbsp sugar or Splenda

1 Tbsp dijon mustard

4 Tbsp ketchup

2 Tbsp hot sauce (optional)

2 Tbsp balsamic vinegar

3 Tbsp salted black beans, finely minced

OR

2 Tbsp bottled black bean sauce

4 Tbsp chopped parsley

3 Tbsp minced garlic

3 Tbsp minced onion

pepper to taste

Directions:Whisk all ingredients together and store in

refrigerator or freeze. Works well with any meat

or fish and is even great on tofu. Use as amarinade or basting sauce. I like to add a

teaspoon of liquid smoke as well.

Yeah, I know it has a lot of ingredients, but it'stasty.


chicken strip/tenders recipe

Ingredients:3-4 chicken breasts cut into strips

1/4 cup lite honey

2-3 tablespoons water

1 cup ground almonds

salt and peper to taste

Directions:mix honey and water, then salt and peper chicken

pieces. dip chicken in honey/water mix then innuts coat all sides

bake at 350 for 40 min on a rack to allow air tocirculate.

makes nummy healthy tenders! mmmmm


Honey Mustard Chicken

Ingredients:6 (4-oz.) boneless, skinless chicken breasts

salt

black pepper

1Tbs. canola oil

1Tbs. butter

1/3 cup honey

2Tbs. Dijon mustard

1Tbs. flour

1/2 cup fat-free chicken broth

Directions:Pat chicken dry; season with salt and pepper.

Heat oil and butter over medium-high heat. Brownchicken; remove.

Whisk together honey, mustard, flour and broth;boil in skillet. When sauce thickens, add chickenand cover. Simmer on low until cooked through,about 12 minutes. Serve with rice.

Servings: 6 Sodium: 214 mg.

Calories: 230 Fiber: 0 g.

Protein: 27 g. Sugar: 15 g.

Fat 6 g.

Carbs: 17 g.


Turkey (or chicken) meatloaf

OK, I can play at this recipe game. This isone of the few things I make, thanks toOprah. What follows is the full recipe; Iusually make less as I'm cooking for one.Heat oven to 350.

Ingredients:1.5 pounds of ground turkey (or chicken,whichever's the better buy Wink)

1/4 cup minced onion

3/4 cups ground oatmeal (put oatmeal inblender and pulse until the oatmeal is theconsistency of bread crumbs)

1 egg (I use just the white)

1/4 cup minced celery (I use more as I lovecelery)

(The recipe here calls for 1 tsp. salt; I omit it.)

1 minced garlic clove (being lazy I use garlicpowder!)

3 tbsp. chopped parsley

add a small amount of chicken broth or milk asneeded for moisture

Directions:Mix all the ingredients well. Lightly oil your loaf

pan (I use olive oil on a paper towel). Pack meatinto pan and cook for approx. 40-45 minutes (untilthe loaf begins to pull away from the pan).

This re-heats nicely, too!

Bon appetit!


BARIATRIC COOKBOOK

Sides and Salads

MEXICAN DEVILED EGGS

Who doesn't need another spin on these oldfavorites?! Different...but yummy!

Ingredients:10 hard-boiled eggs

1 tablespoon mayonnaise

2 tablespoons sour cream

1 1/2 tablespoons prepared salsa

1/2 teaspoon cumin

Dash cayenne or chipotle pepper

Kosher salt & black pepper to taste

Sliced or chopped black olives

Fresh cilantro or parsley, minced

Directions:Peel boiled eggs, slice in half length-wise and

scoop out yolks into a small bowl. Mash yolkswith a fork until smooth. Stir into yolks themayonnaise, sour cream, salsa, cumin, cayenne,salt, and black pepper. Divide yolk mixtureamong the egg whites and arrange on a plate.Garnish with black olives and fresh herbs. Coverwith plastic wrap and chill.

Makes 10 servings, 2 pieces each.

Per Serving: 90 Cal; 7 g Protein; 5 g Tot Fat; 1 gCarb; 0g Fiber; 2 g Sugar; 24 mg Sodium


GREEK-STYLE EGGSALAD

Ingredients:4 hard-cooked eggs, chopped

2 tablespoons finely chopped green onion 2tablespoons sliced Kalamata or black olives

1/4 cup diced, seeded tomatoes

2 tablespoons reduced-fat mayonnaise

2 teaspoons milk

Salt and black pepper 2 tablespoons crumbledFeta cheese

Directions:In a medium bowl, combine eggs, onion, olives

and tomatoes. Stir in mayonnaise, milk, andseasonings until well mixed. Gently stir in cheese.Cover and chill.

Makes 4 servings, 1/3 cup each.



ZUCCHINI BOATS

Ingredients:4 small zucchini, about 5-7 inches each

2 teaspoon olive oil


16 ounces Italian turkey sausage, casingsremoved

1 cup ricotta cheese

1 cup marinara sauce (I use Barilla Marinaraor Rustica Sweet Peppers and Garlic)

Parmesan cheese

Directions:Preheat broiler to high. Cut zucchini in half

lengthwise and remove seeds from each half usinga spoon, creating a shell. Arrange on baking sheetcut side up, brush cut surface with olive oil andseason with salt and pepper. Broil 8 minutes, untilzucchini are fork tender, and set aside.

While zucchini are broiling, cook turkey sausagein a nonstick skillet over high heat, mashing witha fork or wooden spoon until well browned andfinely crumbled.

Assemble boats by spreading some of the ricottain the hollow of each prepared zucchini, fill with1/8th of the cooked meat and top with a littlesauce. Sprinkle generously with Parmesan cheese.Broil 5-7 minutes, until boats are heated throughand cheese is lightly browned.

WLS serving, 1 zucchini boat: Calories 154, fat 6gr, carbs 4 gr, protein 18 gr Makes 8 boats, 2 perregular serving


TOSSED BLUE CHEESESALAD

Ingredients:Finely chopped romaine

Sliced onion

Crumbled blue cheese

3 tablespoons Olive oil


Directions:Toss greens, onion and cheese, with oil and

vinegar


DEVILED EGGS

Ingredients:10 Eggs

2 T Mayo

2 T Miracle Whip

1 T Half & Half

2 T Sweet Pickle Juice

1/4 t Salt

1/4 t Black Pepper

1/4 t Splenda

Directions:Boil and peel eggs. Cut in half lengthwise.

Carefully remove yolks. Mash yolks with forkuntil smooth. Add remaining ingredients and stirtill smooth. Add more of any of the aboveingredients to taste. Fill white halves with 1Tablespoon yolk mixture. Garnish with choppedblack or green olives. Dust with paprika, ifdesired.


GARLICKY GREEN BEANS

Ingredients:One-half pound fresh green beans, stemsremoved

Kosher salt

One clove garlic, minced

1-2 tablespoons butter

Directions:Bring 1 quart water to boil over high heat. Add 2

teaspoons salt and green beans. Boil until beansare crisp-tender, about 4 minutes. Remove fromwater and rinse in cold water. In a small skilletover medium heat, toast garlic in butter just untilgarlic begins to color. Add green beans and cookuntil tender, 3-4 minutes. Season with salt andpepper.

Makes four WLS servings.



ZUCCHINI DELIGHT


1 Â½ cup milk

Â½ cup half & half

Â¼ teaspoon salt

Â¼ teaspoon black pepper

Â½ teaspoon sugar

5 shakes of cayenne pepper

8 slices bacon, fried and crumbled

1 cup shredded zucchini, drained

Â½ cup cream cheese cubes

1 small tomato, seeded, chopped

Directions:Beat first 7 ingredients until frothy. In a

deep-dish pie plate, layer remaining ingredients.Pour egg mixture, slowly, over all. Bake at 350for 45 min or until knife inserted comes out clean.


NESTLED EGGS

This one is so easy it's silly, really!! Thiscould be a Soft Stage food since the egg iscooked to your liking and leaving the yolkslightly runny would help it sit in a newpouch easier. It's an old-fashioned recipethatâ##s creamy and cheesy and just theright size to make it very pouch-friendly.Double, triple or make a hundred of them tosuit the crowd you're cooking for. (In thatcase you can do them in a shallow casseroledish and increase the cooking time.)

Ingredients:1 egg

3 tablespoons fat free half & half

1/4 teaspoon butter

2 tablespoons shredded cheese

1 teaspoon cooked, crumbled bacon (optional)

Salt and black pepper to taste


Grease a custard cup and break the egg into it,leaving the yolk intact. Pour half & half over theegg until just the top of the yolk is peekingthrough. Dot with butter and sprinkle shreddedcheese and bacon on top. Season with salt andpepper. Place custard cup on a cookie sheet andbake for 12-18 minutes, depending on how youlike your eggs.

Makes 1 serving.



pad


BAKED BEAN DIP

Ingredients:One 15-ounce can refried beans

4 ounces cream cheese, softened

1 cup sour cream

1/2 cup finely chopped green onions

2/3 cup salsa (as spicy as you like it!)

1 packet taco seasoning

2 tablespoons diced green chiles (or the wholecan!)

dash of oregano

1/8 teaspoon fresh black pepper

1 1/2 cup shredded Monterey Jack, Longhornor Colby cheese (OR any mixture you prefer)

Directions:Combine all ingredients except cheese. Pour into

a greased baking dish and sprinkle cheese on top.Bake at 350 degrees for about an hour - or untilvery bubbly and cheese is golden.


MOCK CAULIFLOWERFRIED RICE

Ingredients:1/2 head raw cauliflower, (grated to make 3 Â½cups using the food processor)

3 green onions, diced

1 clove garlic, minced or 1/2 tsp garlic powder

1/2 teaspoon ginger

3 Tablespoons soy sauce

3 eggs, beaten

Olive oil

Cooked chicken, beef, pork, shrimp, ham,turkey (Your choice of a mix)

Directions:In a wok or large flat skillet, heat enough oil to

cover the bottom. Fry minced garlic (or garlicpowder) with finely diced white part of onionsabout 1 minute. Add grated cauliflower and fryfor 4-5 minutes, stirring constantly. Add soysauce, ginger, diced green onion tops, andpre-cooked cubed meat or baby shrimp. Stir tomix well and brown a bit. Push mixture to oneside of pan. Add more oil if necessary andscramble eggs in empty side of pan until done butstill moist. Stir eggs into "rice" mix and removefrom heat.


Wild Rice, Dried Cranberry,and Walnut Stuffing

If your family loves stuffing (whose doesn't?)try this inspired creation, made with tangycranberries and a nutty crunch. It's sodelicious, your guests won't guess it's goodfor them! Description Although we call itstuffing, this colorful dish is almost too prettyto hide inside the bird. Be sure to usecranberries without added sugar, available atnatural food stores. Tip: Leeks can be gritty.The easiest way to clean them is to trim offthe root end, then thinly slice. Put slices in acolander and run cold water over them,separating layers with your fingers to washaway any hidden dirt.

Ingredients:Ingredients

4 cups reduced-sodium chicken broth

2 cups wild rice, rinsed

1 Tbsp olive oil

2 medium leeks, trimmed, thinly sliced andcleaned

2 large celery stalks, thinly sliced

1 cup chopped walnuts

1 cup (4 oz) dried cranberries

(unsweetened)

5 tsp chopped fresh sage

Salt and black pepper

Directions:1. Place broth in medium heavy saucepan; bring

to a boil over high heat. Stir in rice; cover andreduce heat to low. Cook 45 minutes or until therice is tender and liquid has absorbed.

2. Meanwhile, warm oil in large heavy skilletover medium heat.

Add leeks and celery; cook 10 minutes, untilsoftened, stirring. Transfer to large bowl.

3. Stir rice into bowl with vegetables. Addwalnuts, cranberries, sage, salt, and pepper.

4. Use mixture to stuff turkey. Alternatively, coat

a large casserole dish with nonstick cookingspray; add stuffing and an additional 1/4 cupbroth. Bake in preheated 350Â°F oven for about20 minutes.

Make-ahead tip: Stuffing can be made 1 dayahead, through step 3. Cover and refrigerate. Letcome to room temperature before continuing withrecipe.

Serves 8

Nutritional Information:

336 calories

13 g total fat (1 g sat)

86 mg cholesterol

48 g carbohydrate

11 g protein

5 g fiber

13 mg sodium


Spinach with Bacon andMushrooms

Ingredients:2 slices bacon, diced


2 cups sliced mushrooms (8 ounces)

1 pound fresh spinach leaves, well washed,stems removed

1/8 teaspoon freshly ground pepper

Directions:Cook the bacon in a large non-stick skillet over

medium heat until crisp. Remove with a slottedspoon to a paper towel; set aside.

In the same skillet, cook the onion in the bacondrippings 1 minute over medium heat. Add themushrooms; raise the heat to medium-high andcook and stir until the vegetables are tender, about4 minutes. Add the spinach; cook and stir justuntil it is wilted, about 1 minute. Sprinkle with thereserved bacon and ground pepper.

Yield: makes about 3 cups (4 servings)


No Salt Seasoning


Ingredients:4 tablespoons paprika

4 tablespoons garlic powder

2 tablespoons onion powder

1 tablespoon pepper

1 tablespoons ground celery seed

Directions:Mix everything and store in an airtight container.

Makes 12 tablespoons


Jellied Cranberry Sauce

Ingredients:12 oz bag cranberries

3 1/2 cups water

1 cup SplendaÂ® or other artificial sweetenerof choice

1 package sugar free cranberry gelatin

Directions:1. Sort through cranberries, tossing out any that

are bad. Combine berries and water in a saucepan,and bring to a boil. Reduce heat and simmer untilberries burst and are tender. Remove from heatand let cool slightly.

2. Put berry mix in food processor or blender andpulse to desired degree of puree. Add artificialsweetener and sugar free gelatin mix. Pour intobowl and chill.


Refried Beans

Ingredients:fat free refried beans (Pureed)

low fat sour cream

salsa (very thin or puree)

part skim mozzarella or cheddar shreddedcheese

Directions:Mix together or layer and melt.


Spicy Salsa

Ingredients:1/4 cup chopped onion

8 plum tomatoes (chopped)

1/2 red onion (diced)

2 jalapeno peppers (diced) pulp & seedsremoved.

2 cloves of garlic (chopped)

1/4 cp fresh coriander

1/2 tsp. cumin

1/4 cup lime juice, kosher salt & fresh groundpepper to taste

Directions:1. Combine all ingredients in a large plastic or

glass bowl, (not aluminum).

2. Cover and let stand over night in refrigerator.


Spinach with Bacon andMushrooms



2 cups sliced mushrooms (8 ounces)

1 pound fresh spinach leaves, well washed,stems removed

1/8 teaspoon freshly ground pepper

Directions:Cook the bacon in a large non-stick skillet over

medium heat until crisp. Remove with a slottedspoon to a paper towel; set aside.

In the same skillet, cook the onion in the bacondrippings 1 minute over medium heat. Add themushrooms; raise the heat to medium-high andcook and stir until the vegetables are tender, about4 minutes. Add the spinach; cook and stir justuntil it is wilted, about 1 minute. Sprinkle with thereserved bacon and ground pepper.

Yield: makes about 3 cups (4 servings)


Chicken Caesar Salad

Ingredients:3 cups roasted chicken -- shredded

1 1/4 pounds romaine lettuce -- torn intobite-size pieces

---DRESSING---

3 tablespoons fresh lemon juice

3 teaspoons worcestershire sauce

3 teaspoons dijon mustard

1 packet equalÂ® sweetener

1/4 teaspoon salt


1 clove garlic -- crushed

--GARNISH--

1 1/2 cups plain croutons

1/2 cup fat-free parmesan cheese

Directions:To prepare salad. Combine chicken and lettuce in

a large bowl.

To prepare Dressing, combine ingredients in abowl, stirring well with a whisk. Pour over salad,toss well.

Just before serving, sprinkle with croutons andcheese; toss gently to combine.


Creamy Coleslaw

Ingredients:1/2 cup plain low-fat yogurt

2 tablespoons Dijon mustard

1 tablespoon water

2 teaspoons low-fat mayonnaise

2 teaspoons fresh lemon juice

6 cups thinly sliced cabbage (about 1 large)

4 medium carrots, shredded

1 cup thinly sliced red onion (about 1 large)

1/2 teaspoon dill seeds

Directions:Whisk together yogurt, mustard, water,

mayonnaise, and lemon juice in a large bowl. Addremaining ingredients and toss to combine well.

Season coleslaw with salt and pepper. Coleslawmay be made 1 day ahead and chilled if covered.

serves 6

Each serving about 68.1 calories and 1.1 gram fat


Crunchy Cole Slaw

(Not recommended for "newbies")

Ingredients:1/4 cup cider vinegar

2 packages equalÂ® sweetener

1 teaspoon dry mustard -- or 1 TablespoonPrepared Mustard


4 cups shredded cabbage (red and green)

1 cup shredded carrots

1/2 cup thinly-sliced celery

1/2 cup thinly-sliced green onion

1/2 cup thinly-sliced red bell peppers

1/2 cup thinly-sliced green bell peppers

2 tablespoons minced fresh parsley

1 tablespoon minced fresh ginger

2 tablespoons Miracle WhipÂ® light

Directions:In a small bowl, thoroughly combine vinegar,

sweetener, mustard, pepper and Miracle WhipLight. In a large bowl, combine red and greencabbages, carrots, sliced vegetables, raisins,parsley and ginger. Add dressing and gently toss.Let stand 1 hour to marinate vegetables and blendflavors.

Serves 8



Cottage Cheese Salad

Ingredients:1 c. fat free cottage cheese

1/4 c. cucumber (seeded/diced)

1/8 c. carrot (grated)

2 T. red bell peppers (diced)

1 clove garlic (minced/sm clove)

dash salt/pepper

dash celery salt

Directions:Combine all ingredients in sm. bowl. Stir. Let

salad stand for 10 min. to blend flavors. Store anyremaining salad in sealed container in therefrigerator.

Serves 2.

Per serving: 80 calories, trace fat, 15 g protein, 5g carbs, 5 mg

cholesterol, 303 mg sodium


Black Bean and Chicken Salad

Ingredients:1 c. cooked rice (cooled)

1 c. cooked black beans (drained)

1 med. tomato (chopped)

1/2 c. fat free cheddar cheese (shredded)

1 T. fresh parsley

1/4 c. fat free italian salad dressing

6 lettuce leaves

1 T. fresh lime juice

1 c. cooked chicken (cubed)

Directions:Combine rice, beans, tomato, chicken, cheese

and parsley in a large bowl. Pour dressing andlime juice over mixture. Toss lightly. Serve onlettuce leaf . Garnish as desired.

Per serving: 142 calories, 1 g fat, 14 g.protein, 18g carbs, 22 mg cholesterol, 229 mg sodium


Apple and Cheese Delight

Ingredients:8 oz. fat free ricotta cheese

1 red apple/grated

4 T. Splenda

1 t. gr. cinnamon

Directions:Combine all ingredients and enjoy!

Per serving: 63 calories, trace fat, 8 g protein, 8g. carbs, 9 mg cholesterol, 110 mg sodium


Southern Tuna Salad

Ingredients:2 eggs/hard boiled/chopped

2 T. dill pickle relish

2 t. Dijon mustard

2 T. fat free mayo/or Miracle Whip Free

1 t. Louisiana hot sauce (optional)

1 6 1/2 oz can tuna in water/drained

Directions:Combine eggs and dill relish. Add rest of

ingredients(except tuna). Mix very well. Then addtuna. If the mixture is dry, add

more mayo.

Note: Good on saltine crackers!

Per serving: 51 calories, 2 g fat, 8 g protein, 1 gcarbs, 60 mg chol., 190 mg sodium


Bahamas Shrimp Salad

Ingredients:1 cup cooked rice

2 tablespoons fat-free french salad dressing

1 pound shrimp -- cooked

1/4 cup finely chopped celery

3/4 cup cauliflower -- finely chopped

1 tablespoon chopped onion

1/4 cup chopped green bell pepper

1 tablespoon lemon juice

1/3 cup Miracle WhipÂ® Free

1 teaspoon salt

Directions:Combine rice and salad dressing in a large bowl.

Stir well. Peel and devein shrimp. Chop intobite-size pieces. Add to bowl. Add celery,cauliflower, onion, and bell pepper to bowl. Stirwell. Add lemon juice, Miracle Whip Free, andsalt to bowl. Stir well. Cover; chill until servingtime.


My Notes:If you're at the stage in WLS Protocol when youneed soft cooked vegetables, Stir fry all thevegetables until soft, then allow them to coolbefore adding the remaining ingredients. Use aheavy skillet sprayed with a little Vegetable Oilspray.


Waldorf Salad

Ingredients:3 T. light mayonnaise (1g fat per tablespoon)

3 T. fat-free sour cream

2 medium apples, diced

2 medium stalks of celery, diced

1/2 C. miniature marshmallows

1-1/2 C. raisins

2 T. chopped walnuts (optional)

Directions:In a small bowl, blend the mayonnaise and sour

cream together. Set aside. In a larger bowl, mixremaining ingredients. Toss fruit with mayonnaisemixture. Chill before serving.

Nutrition information per serving: 89 calories,19g carbohydrate, 1g protein, 1.5g fat, 0mgcholesterol Yield: 8 servings, 1/2 C. each


Chicken Grilled Cesar Salad

Ingredients:--CHICKEN--

1 tablespoon chili powder

2 tablespoons Worcestershire Sauce

1 teaspoon Ground Cumin

1/4 teaspoon Pepper

1 clove garlic -- Crushed

1 pound Boneless Skinless Chicken BreastHalves -- Cut into - 1 inch strips

--DRESSING--

3/4 Cup buttermilk

3 tablespoons fat-free parmesan cheese

1 tablespoon lemon juice

1 teaspoon anchovy paste

1/2 teaspoon Dry Mustard

1/4 teaspoon Pepper

1 clove garlic -- Minced

--SALAD--

12 cups Romaine Lettuce Leaves -- Sliced

2 cups Halved Cherry Tomatoes

3/4 cup Plain Croutons

Directions:Combine chicken ingredients in a medium bowl;

stir well, and set aside. Prepare grill or broiler.Place chicken strips on grill rack or broiler pancoated with cooking spray, and cook 5 minutes oneach side or until chicken is done. Combinedressing ingredients in a large bowl; stir well.Combine salad ingredients, toss with dressing, topeach serving with grilled chicken strips.



Poached Chicken Salad

* This salad is very nice served in 1/8 of asliced cantaloupe. Garnish with apple slicesdipped in lemon juice, cantaloupe balls, anda small cluster of white grapes. Serve withhot rolls.

Ingredients:2 poached chicken breasts, skinned andchopped (See additional notes below for how topoach chicken)

low fat Mayonnaise

Chopped pecans (optional)

2 celery ribs, chopped

1 apple, peeled and chopped

1 c grapes, sliced in half

Salt and pepper

Tarragon

Directions:Moisten chopped chicken with mayonnaise. Add

chopped nuts, celery, apple, and grapes. Season totaste.

Serves 2 - 4

My Notes:2 frying chickens (3 to 3-1/2 lb each) (recipe canbe split 1/2 on all ingredients) 2 carrots, chopped2 celery ribs, chopped Whole cloves 1 onion 1tbsp low fat margarine 1 tbsp parsley Placechickens in a stewing pot. Add carrots and celery.Stick cloves into whole onion and add to pot. Addmargarine and parsley, then water to cover. Bringto a tremble and cook 1 hour. Cover pot withtilted top, then place pot in a sink of cold water.Repeat 3 or 4 times until broth is cool. Let thechicken languish in the pot in the refrigeratorovernight. Lift out chicken and dejoint.


Diet Chicken Cole Slaw

Ingredients:1 cup cooked cubed chicken breasts

10 c. cabbage (1/2 lg. head)

3 tbsp. low fat margarine

2 1/2 tbsp. red wine vinegar

2 lg. Carrots

2-3 packs Equal

1 sm. chopped onion

Lite salt and pepper

Dill seed Celery seed

Directions:Finely chop or shred vegetables. Combine and

mix thoroughly, add cubed cooked chicken.


Chestnut Chicken Salad

Ingredients:1 packet (1 oz.) Hidden Valley Original RanchDressing Mix

1 C. lowfat buttermilk

1 C. fat-free mayonnaise

2 T. soy sauce

8 C. torn lettuce

2 C. shredded chicken breast

1 C. chopped green onions

1 C. sliced water chestnuts

Directions:In bowl, combine dressing mix with buttermilk

and mayonnaise. Mix well. Cover and refrigerate.Chill 30 minutes to thicken. Stir in soy sauce.Toss with remaining ingredients.

Nutrition information per serving: 197 calories,21g protein, 19g carbohydrate, 2.4g fat, 49 mgcholesterol, 3.6g fiber, 1272mg sodium

Yield: 5 servings


" Left Over " Turkey Salad

* This salad makes a great light meal. It iseasy to roast your own turkey breast whileyou prepare the dressing, or you can simplyserve the dressing with leftover turkey meat.Choose pears that are ripe but not soft for asweet and crunchy texture in your salad.

Ingredients:1 skinless and boneless turkey breast

1/4 cup walnut halves (finely crush) optional)

1 Bartlett pear, ripe but firm

2 tablespoons extra-virgin olive oil

3 tablespoons fresh lemon juice, to taste

1 head Boston lettuce, washed

Directions:Preparation Instructions: Estimated Time: 45

minutes

1. Preheat oven to 350 degrees F (175 degreesC). Gather two sheets of aluminum foil, about 24inches long. Place the turkey breast in the centerof one sheet of foil and season with salt andpepper.

2. Place the other sheet of foil on top and roll theedges together to seal the turkey in. Place sealedfoil pouch on a baking sheet and bake until theturkey is cooked and white throughout, about 30minutes.

3. While the turkey is roasting, lightly toast thewalnuts in a sautÃ© pan over medium low heat,about 5 minutes. Grate the pears into a bowl andcombine with the walnuts, oil, and lemon juice.

4. Remove turkey from foil pouch when cookedand allow to stand for five minutes. Pour thejuices from the foil pouch into the dressing.Adjust seasoning to taste.

5. Arrange lettuce on a platter, slice the turkeyand layer the slices on top of the lettuce. Spoonthe pear and walnut dressing over the salad whilethe turkey is still warm and serve.

My Notes:

*** instead of actually having the walnuts in thedressing, use only the sauce from the preparedwalnuts and pears dressing, that way you get theflavor of the nuts without having to digest them.


Oregano Chicken Salad

4 servings ** Prep time: 15 minutes plusmarinating Grilling time: 10 to 12 minutesDegree of difficulty: easy

Ingredients:1/2 teaspoon grated lemon peel

2 tablespoons fresh lemon juice


1 tablespoon chopped fresh oregano

1/2 teaspoon minced garlic

1/2 teaspoon salt

4 boneless, skinless chicken breast halves

Dressing

1/3 cup mayonnaise

1/3 cup buttermilk

3/4 teaspoon grated lemon peel

1 teaspoon fresh lemon juice

1/4 teaspoon minced garlic

1/4 teaspoon salt

6 cups torn romaine lettuce leaves

1 pint cherry tomatoes

add green grapes if desired

Directions:1. Combine lemon peel, lemon juice, oil,

oregano, garlic and salt in resealable plasticstorage bag. Add chicken and marinate in therefrigerator 2 hours.

2. Make dressing: Combine all ingredientstogether in bowl.

3. Heat grill. Grill chicken 5 to 6 minutes perside. Slice thin.

4. Arrange lettuce, tomatoes and chicken on 4serving plates. Drizzle dressing on top.


Wilted Spinach Chicken Salad

Ingredients:4 boneless, skinless chicken breast halves,sliced on the diagonal,

1 7oz pkg chicken flavored rice, cooked

1/2 c light Italian dressing,

1 10oz pkg fresh spinach, chopped,

2 plum tomatoes, sliced in thin wedges,

1 can sliced, pitted ripe olives

Directions:Combine spinach, hot cooked rice, dressing and

olives. Stir until spinach begins to wilt. Stir intomatoes and stir for 2-3 more minutes. Place ricemixture on 4 individual serving plates. Top withsliced chicken breast.

Serves 4


Georgian Egg Salad

This fascinating Russian take on egg saladcomes from Darra Goldstein's prize-winningcookbook, The Georgian Feast. It's deliciouson Wasa crackers.

Ingredients:4 large eggs, hard cooked

2 tablespoons minced fresh cilantro

3 tablespoons unsalted butter, softened to roomtemperature

2 tablespoons minced scallions, white part only

1/4 cup ground walnuts (optional)

1/8 teaspoon salt 2 tablespoons minced freshdill

Directions:Mash the eggs with the butter in a small bowl.

Stir in the remaining ingredients and mix well.

Serves 4

Per Serving: Protein 7.1g; Fat 17.7g;Carbohydrate 1.6g


Roasted Grape, Chicken, andVegetable Salad

* This is a Fall Salad to take on a Picnic! Thedelectable combination of roasted grapes andvegetable pieces comes close to capturing aCalifornia feeling. To make thisgrape-artichoke salad a meal-in-one, addeither chicken or turkey-breast strips. Theresulting salad is plenty sturdy enough totravel well. It tastes best if not chilled, thoughone should safely pack it well chilled, lettingit come to room temperature by lunchtime ifeaten outdoors. Puffy breadsticks are a goodaccompaniment to this salad, or bland, crispcrackers!

Ingredients:1 (6-1/2 oz.) jar marinated artichoke hearts

2 Tbs. dry white wine

1 tsp. dried oregano, crumbled

1/2 tsp. salt

1/4 tsp. ground pepper

1-1/2 cups seedless grapes

1 cup sliced sweet onion (see directions)

1 red or yellow bell pepper, cut in 1-inchsquares

2 garlic cloves, quartered

2 cups diced, cooked chicken or turkey breast(remove skin)

4 large lettuce cups, optional

Directions:Drain artichoke hearts, reserving liquid.

Combine all the liquid from the jar with wine,oregano, salt and pepper in a small jar ormeasuring cup. Mix well. Toss artichoke heartswith the whole grapes, red or green, in a mediummixing bowl. Slice a sweet onion 1/2-inch thickand halve each slice. If not using a Vidalia orsimilar sweet onion, then use a sliced red onionthat has been marinated 20 minutes insugar-water. Drain well before adding to thesalad. Add bell pepper squares and garlic sliversto the grape-onion-artichoke mixture. Toss wellwith the prepared marinade/dressing.

Spread the mixture with marinade in a singlelayer in a shallow baking pan. Roast at 425degrees (preheated oven) for 15 to 18 minutes oruntil grapes are plump and vegetables begin tobrown on the edges. Stir after 7 minutes. Addchicken or turkey to roasted vegetables andgrapes. Mix well. Serve salad warm or at roomtemperature in salad bowls or in lettuce cups.

Serves 4


Tennessee Chicken Salad

Ingredients:4 skinless, boneless chicken breasts, poached orboiled

6 hard-boiled eggs, cooled

2-1/2 cups mayonnaise (low fat)

1/8 cup Dijon mustard

1/3 cup sweet pickle relish

1/2 cup pine nuts

2 cups walnuts, chopped

Directions:Chop chicken into small bites and chop eggs

finely. Mix together the mayonnaise, mustard,relish and nuts. Combine with chicken and egg.Allow mixture to stand one hour in therefrigerator while flavors blend.

Serves 8


Marinated Shrimp Salad

Ingredients:1 1/2 cup(s) Instant Rice

6 Tbsp. vegetable oil

8 radishes, chopped

1/2 tsp. parsley, (dried)

1 clove(s) garlic, minced

1 lbs. shrimp, bay, cooked

1/4 tsp. Tabasco sauce

3 red wine vinegar

2 tsp. Dijon mustard

romaine lettuce

1 1/2 tsp. soy sauce

1/4 tsp. seasoned salt

1/2 lbs. grapes, (red or green), seedless andhalved

Directions:1.Mix together all ingredients except the lettuce;

refrigerate for at least 1 hour.

2.Serve on a bed of lettuce.

My Notes:** For "post op's" it is best to cut the ingredientsin small pieces prior to mixing together. Also,watch the oil in the recipe. You might not be ableto handle it, w/o feeling a little ill. You can try asmaller amt, if you aren't comfortable w/ what therecipe calls for. Serves 4


Luncheon Salad

Ingredients:1 1/2 cup(s) Instant Rice

1/2 tsp. salt

2 egg(s), hard-cooked, finely chopped

1/4 cup(s) celery, diced

1/3 cup(s) mayonnaise (low fat)

1/4 cup(s) onion(s), finely chopped

parsley, as garnish

1 Tbsp. mustard

1/8 tsp. paprika

1 jar(s) pimientos, drained and chopped (4ozsize)

1/2 cup(s) chicken

tomatoes, wedged, for garnish

1/4 cup(s) dill pickles

Directions:1.Combine all ingredients except tomato wedges

and parsley. Chill.

2.Garnish with tomato wedges and fresh parsley.

Serves 4


Chicken Salad Sandwich

Ingredients:Boiled chicken from soup recipe, chopped

1 rib of celery, chopped

1 shallot, finely chopped

1 apple, chopped

4 tbsp low-fat mayonnaise

2 slices of whole wheat bread

1 lettuce leaf


Directions:Place chicken, veggies and mayonnaise into a

medium mixing bowl and stir. Spread salad ontoone slice of bread. Add lettuce, cover with otherslice of bread and serve. (of course post op's willhave to cut the portion size down!)


Cantaloupe and AvacadoSalad

Ingredients:1 cantaloupe, seeded, peeled and cut intochunks

2 medium-size avocados, peeled and cut intochunks

One 14-oz. can diced hearts of palm

2 Tbs. lemon juice

1/2 cup slivered, toasted almonds

2 Tbs. melted butter (low fat)

1 head of any type loose-leaf lettuce

Dressing Ingredients:

6 Tbs. lemon juice

1/2 tsp. white pepper

6 Tbs. lime juice

1/2 tsp. ground ginger

Directions:Combine cantaloupe, avocado and hearts of palm

in a bowl. Sprinkle with lemon juice, andrefrigerate for one hour. Place ingredients fordressing in a bowl, and whisk together. To toastalmonds, drizzle with two tablespoons meltedbutter, and bake at 325 degrees for 15 minutes.Tear lettuce into large, bite-size pieces, and lineserving bowl. Spoon fruit into center. Pourdressing over fruit, and sprinkle with almonds.


Chicken and Pasta Salad

Ingredients:2 packages seafood boil

8 skinless chicken breasts

1 yellow bell pepper

1 red bell pepper

1 green bell pepper

1 small bunch green onions

One 5-1/2 oz. can of sliced black olives, drained

Two 2-1/2 oz. cans sliced green olives, drained

4 cloves garlic


2 packages tricolored pasta (radiatore orrotini)

1 cup olive oil

1/2 cup Balsamic vinegar

2 Tbs. salt

Directions:In a large pot, boil chicken breasts in 5 quarts of

water and the packages of seafood boil mix. Cookuntil chicken is tender, approximately 30 minutes.Remove chicken and put aside to cool, saving thebroth for cooking pasta.

Chop the three types of bell peppers into desiredsize (somewhat chunky). Cube the chicken intobite-size pieces. Cut tops of green onions intosmall pieces. Blend olive oil, salt and vinegar tomake dressing. Put all ingredients in large saladbowl, add black and green olives and toss with thedressing.

Use a garlic press and add garlic to this mixtureand toss again. While the ingredients marinate,cook the pasta. Add 2 more quarts of water to thebroth used to cook the chicken and bring to a boil.Add the pasta and cook according to directions onthe package. When the pasta is al dente, drain in acolander and add to the rest of the ingredients.Chill in the refrigerator overnight and serve.


Crab and Apple Cole Slaw

Ingredients:2/3 cup mayonnaise (low fat)

1 Tbs. rice vinegar

1 Tbs. Splenda

2 Tbs. heavy cream (light)

juice of 1 lemon


1/2 head green cabbage, coarsely grated

1/3 cup carrot, grated

1/3 cup red bell pepper, thinly sliced

1 green apple, not peeled and diced

1/2 lb. cooked crabmeat (or imitation crab)

1/2 red apple, thinly sliced

Directions:In a large bowl, combine mayonnaise, vinegar,

sugar, cream, lemon, salt and pepper. Addcabbage, carrot, bell pepper, green apple and toss.Next, add half of the crabmeat and toss gently.

Place portion on plate, and top with remainingcrab. Garnish with apple slices.

Makes 2 servings


Garlic-Roasted Radicchio

t is actually Italian Chicory. Some (thepopular) varieties includes radicchio diVerona which looks like a small head of redlettuce and radicchio di Treviso that looks abit like a red version of Belgium Endive. Thisvegetable is very popular in Italy and hasgained in popularity in the United States inthe last few years. It is eaten raw with just abit of olive oil and salt, as well as mixed intoa variety of salads. You may also see it onmenus grilled or roasted or combined intoother dishes such as risotto. Nutrition A 1cup (shredded) serving of Radicchio has 9.2calories It is high in magnesium, potassium,and has 10.8 I.U. of vitamin A. It is 70%carbohydrate with just a small amount ofprotein and just a trace of fat.

Ingredients:* 8 garlic cloves, finely chopped

* 1/4 cup olive oil

* 1 tablespoon chopped fresh rosemary leaves

* 1/4 cup balsamic vinegar

* 1 teaspoon kosher salt

* 1/2 teaspoon black pepper

* 4 large heads radicchio, halved through theroot

* Grated Parmesan cheese, for garnish

Directions:* Place the garlic, olive oil, rosemary, vinegar,

salt, and pepper in a large bowl and mix well.

* Add the radicchio and gently toss so that it iswell coated.

* Cover and let marinate at room temperature forat least 1 hour.

* Preheat the oven to 425Â° F.

* Place the radicchio in a baking pan and pourthe marinade on top.

* Place in the oven and roast until the edges ofthe radicchio are crisp and almost beginning to

look burnt, about 20 to 25 minutes.

* Serve immediately, with grated Parmesancheese

Nutrional Information:

48 calories per serving

2 grams of carbohydrates

Serves 12


SMOKED CHICKENSALAD with RASPBERRY-BALSAMIC VINAIGRETTE

Ingredients:* 1/4 cup sugar-free raspberry jam

* 3 tbsp. extra-virgin olive oil

* 1/4 cup balsamic vinegar

* 3/4 lb. boneless smoked chicken breast, cutinto 3â## strips

* 6 cups mesclun mix (a mixture of young,crisp, greens)

* 2 cups fresh raspberries

* 1/4 cup toasted sliced almonds

Directions:* In a resealable jar, combine the jam, oil, and

vinegar. Close lid tightly and shake vigorously.

* In a large bowl, gently toss the chicken withthe dressing.

* Line a large platter or bowl with the mesclun.

* Top with the chicken mixture, raspberries andalmonds. (or, if desired, place the chicken on themesclun and serve the dressing on the side ordrizzle over the top and topped with theraspberries and almonds.)

Makes 4 servings


GRILLED STEAK SALAD

Ingredients:* 12 OZ grilled steak (use leftovers from thenight before)

* 1 (12 oz) bag prewashed salad greens, anyvariety.

* 2 medium tomatoes cut into wedges

* 1 cucumber, peeled and sliced

* 1 cup croutons

* 1/2 cup Italian salad dressing on the side

Directions:# Cut steak into strips.

# Toss lettuce with tomato and cucumber.

# Top with sliced steak and croutons

MAKES 4 SERVINGS


SPICY FRENCHâ##FRIESâ##

Ingredients:* 2 large uncooked potatoes cut into thin strips

* 2 medium egg whites

* 3/4 tsp ground cumin

* 1/2 tsp table salt

* 1/2 tsp chili powder

* 1/4 tsp black pepper freshly ground.

Directions:* Preheat oven to 425 degrees

* Spray a nonstick baking sheet with nonstickcooking spray.

* In a large bowl, combine all ingredients; toss tocoat.

* Transfer to the baking sheet. Bake untilpotatoes are barely tender, about 15 mins. increasethe oven temperature to broil; broil until crispy,about 10 mins.

* Serve at once.


Salsa

Ingredients:1 red pepper diced

1 orange pepper diced

1/2 red onion diced

cernals from two cooked cobs of corn

1/2 jalapeno finley diced

4 peaches pealed and diced

1/2 bunch of cilantro leaves cut up

juice from 4 limes

salt to taste

cracked black pepper to taste

sweetner to taste ie. stevia, splenda, nutrisweet,honey whatever you choose to use.

Directions:Mix together.

My Notes:I just tried to do something different so I couldhave some fruit with the chicken and this is what Icame up with on the fly. You could swap thepeaches with what ever type of fruit you mightwant to use, ie. pineapple, mango, nectarine, etc.


Salsa

Ingredients:5 roma tomatoes

1 big yellow or white onion

1/2 of a bunch of cillantro

2 jalapenos ( optional.. we LOVE heat in ourfood ) finely minced

Half salt to taste ( I don't use regular salt )

juice of 2 limes freshly squeezed

Directions:Mix well. Lots of chopping ...make sure you roll

up the cillantro and cut it up small...it's easier thisway.


South Beach Barbecue Sauce

Here is the South Beach Diet BBQ Saucerecipe... personally, I add a lot more garlic, alittle Splenda or Brown Sugar Twin, and afew dashes of liquid smoke to make it better.It's basic and you can add all kinds of thingsto tweak it to your taste. You can also freezeit in ice cube trays.

Ingredients:Makes about 1 cup

1 can (8 ounces) tomato sauce

2 tablespoons white vinegar

1 teaspoon Worcestershire sauce

1 teaspoon mustard powder

2 teaspoons chopped parsley

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1/8 teaspoon garlic powder

Directions:In a resealable container, combine the tomato

sauce, vinegar, Worcestershire sauce, mustardpowder, parsley, salt, pepper, and garlic powder.(Keeps covered in the refrigerator for 1 week.)

Recipe from The South Beach DietÂ®Cookbook.

Nutritional Information

21 calories

0 g total fat (0 g sat)

0 mg cholesterol

6 g carbohydrate

0.5 g protein

0.5 g fiber

290 mg sodium


Black Bean Etc. Salad

Ingredients:Black beans, rinsed

Chick peas, rinsed

Kidney beans, rinsed,

Corn niblets, drained

Baby zucchini, cut in semi-circles

Green onion, thinly sliced

*Seasoning/Dressing*

Rice wine vinegar

Olive oil

Pureed garlic

Salt

Black pepper and/or cayenne pepper

Dried marjoram

Crumbled feta

Directions:The amounts of all ingredients and seasoning

depend entirely upon your taste (or what you haveon hand... Wink).

I season throughout the mixing and adjustamounts as necessary.

This salad keeps well for a number of days in thefridge. As well, it is fine for outdoor picnics asthere is nothing that needs to be kept cold.


Shrimp Salad Rolls

Ingredients:Rice paper wrappers, soaked in warm waterone at a time

Cooked, deveined, tails-off shrimp cutlengthwise

Leaf lettuce, torn in approx. 5"x 2" pieces(avoiding the stem and large ribs)

Rice vermicelli, soaked in hot (not boiling)water then drained

Bean sprouts, rinsed

Carrots, julienned

Peanuts, chopped/crushed

Salad Roll Dipping Sauce

Hoisin

Water

Fish sauce

Soy sauce

Crushed, dried cayenne peppers

Mix together one jar of hoisin, with approx. 1/4or 1/3 cup of water. Add fish sauce, soy sauceand crushed chilis to taste.

Directions:

Okanagan Picnic Recipes

Â« on: July 02, 2007, 01:37:52 PM Â»

There were a lot of requests for recipes at thepicnic, so how about we post them here? I want tosee that post-op cheesecake posted soon, Vicky!Not to mention Marlene's quiche!

ps: Erin could even post the watermelon recipethat she got from her sister... Wink

Black Bean Etc. Salad

*Ingredients*

Black beans, rinsed

Chick peas, rinsed

Kidney beans, rinsed,

Corn niblets, drained

Baby zucchini, cut in semi-circles

Green onion, thinly sliced

*Seasoning/Dressing*

Rice wine vinegar

Olive oil

Pureed garlic

Salt

Black pepper and/or cayenne pepper

Dried marjoram

Crumbled feta

The amounts of all ingredients and seasoningdepend entirely upon your taste (or what you haveon hand... Wink).

I season throughout the mixing and adjustamounts as necessary.

This salad keeps well for a number of days in thefridge. As well, it is fine for outdoor picnics asthere is nothing that needs to be kept cold.

Shrimp Salad Rolls

*Ingredients*

Rice paper wrappers, soaked in warm water oneat a time

Cooked, deveined, tails-off shrimp cutlengthwise

Leaf lettuce, torn in approx. 5"x 2" pieces(avoiding the stem and large ribs)

Rice vermicelli, soaked in hot (not boiling) waterthen drained

Bean sprouts, rinsed

Carrots, julienned

Peanuts, chopped/crushed

Set up ingredients along your counter or table inthe order listed above. Lay out a cotton or linentea towel on which you will make your wraps. (Iuse my pull-out cutting board.)

In a large dish of fairly warm water, soak onerice wrapper at a time until pliable. Remove fromwater and lay on your tea towel. Blot excess waterusing the edges of the towel. Lay sliced shrimp ina line down the centre of the wrapper. Leave a 1"space from the wrapper edge. In order, arrangelettuce, vermicelli, sprouts, carrots, and a teaspoonof peanuts in a "pile" on top of the shrimp. Rollcarefully to close as you would a wrap or burrito.


(This takes some practice, but the mistakes aretasty! We serve the mistakes cut up in a bowl as asalad. Wink) Serve with dipping sauce:


Pasta Salad Recipe:

Ingredients:1 English cucumber

4 or 5 Roma Tomatoes (depending on the size)

3 Peppers. Green, Red, Yellow and/or Orange

1 Red Onion, optional

1 Container Feta Cheese

1 Package Pasta, you can use any kind. I useeither whole wheat, tri colored or vegetablepasta.

Dressing:

1/2 cup Olive Oil

1/2 cup Balsamic Vinegar

As much Crushed Garlic as you'd like - I use 1- 2 tbsp of the ready crushed garlic.

2 tbsp Italian Seasoning - again use as much asyou like for taste.

Salt to taste.

Mix dressing ingredients together then pourover salad. Toss well. Always better the nextday.

Directions:Cook pasta and rinse with cold water to cool off.

Cut everything into chunks. add pasta thencrumble the feta cheese.


Chinese Coleslaw:

Ingredients:Buy coleslaw cut up in bag

Dried Cranberries

Sunflower seeds

Dressing:

Sesame oil

Basmatic vinegar

Light soya sauce

splenda to taste

All done to taste (I didn't measure sorry)

Directions:Mix and enjoy!


Rice Substitute

***** Offline Offline Posts: 2210 RiceSubstitute Â« on: July 16, 2007, 09:37:02 PMÂ» I made some curried chicken and Idecided to make dal with it. Dal is a splitbean or lentil that is cooked either likeporridge or like rice. For porridge, cook itwith less water and let it cook until creamy,add spices & Splenda or whatever you wouldnormally add to porridge. Here is how tocook it so it comes out like rice... a greatalternative if you don't do grains or wouldlike to do less grains. You can buy bags ofurad dal (urid dal) in most grocery stores inthe asian/indian section... and it's cheap, too.

Ingredients:1 cup urad dal, rinsed well and soaked for15-30 minutes

2 tsp. salt

5 cups of water or chicken stock

Directions:Place all ingredients in pot, bring to a boil,

reduce heat to medium low, cover and simmer forabout 30 minutes. Test dal by chewing a fewpieces, drain when desired consistency is reached.

If you want to add a flavour to the dal, place it ina non-stick pan with whatever flavour you likeand heat & stir until it is absorbed (soy sauce,indian spices, onions & garlic, Molly McButteretc.)

Cook it in skim milk until almost done then addto sf/ff vanilla custard to make 'rice' pudding.


Spaghetti Squash with Lemon& Garlic

OK, so we all know you can cook spaghettisquash and throw pasta sauce on it and call it'healthy spaghetti'. We also know it's not thesame. I think we should just do somethingelse with the squash. Here's my favorite wayto do it, and it's one of the few things thatworks better in the microwave than the oven.

Ingredients:1 small/medium or 1/2 large spaghetti squash

2 tbsp good olive oil

3-4 tbsp lemon juice

2-3 tbsp fat free mayo

3 tbsp dried or fresh parsley (or dill orwhatever herb you like)

1-2 tbsp very finely chopped red onion

1 medium crushed clove of raw garlic (strongflavour) OR 4-6 cloves of roasted garlic (milderflavour)

pinch of cayanne (optional)

1/2 cup parmesan or 1/3 cup feta (optional,really, it's fantastic without the cheese)

salt & pepper to taste

Directions:~ cut squash in half crosswise (not the long way,

you want two 'hats' not two 'boats'), scoop outseeds and 'guts'.

~ rub inside generously with salt, place cut-sidedown in baking dish. Add about 1 centimeter ofwater in the bottom and cover with plastic wrapfor microwave or foil for oven.

~ Microwave on high for six minutes, turnhalves, microwave for another six minutes. Poketop with fork to see if it is soft. Keep returning tomicrowave for two minute intervals until squashshreds properly. Try not to over-cook.

~ OR bake in oven for 30 - 45 minutes. Startchecking after 20 minutes for doneness.

~ While squash cooks prepare dressing in a bowlbig enough for the squash as well.

~ Whisk all ingredients together and shred thesquash with a fork right into the dressing while itis still hot. Toss.

~ Eat it hot or room temp., but it's also good ifyou throw it in the fridge and eat it as a cold'salad'.

~ Skip a bunch of steps and just use your favoritesalad dressing and add whatever flavours you like.That's good in a pinch, too.


Squash Au Gratin Low FatRecipe

Spaghetti squash turns into a magical plantof pasta and is wonderful served with thesame sauces. Shaped like a smallwatermelon, it cooks quickly in themicrowave in just five minutes per pound.


One medium onion, chopped

One, 2-pound spaghetti squash, cut, seeded andsteamed (see preparation below)

2 tablespoons fresh basil, chopped

Pinch of salt

1/4 teaspoon pepper, ground

2 tablespoons fat free Parmesan cheese (or usefresh grated, if preferred)

Directions:Heat oil in a non-stick skillet. Cook onion until

soft, about six minutes. Remove from heat.

Scrape cooked strands from the squash into alarge bowl. Fluff with a fork. Preheat broiler.

Add onions, basil, salt and pepper to squashstrands. Toss well. Place mixture in a 1-quartoven-safe baking dish. Sprinkle with Parmesancheese. Broil for two minutes. Serve immediately.

Selection and Storage:

Look for smooth, hard skinned spaghetti squashwithout mold or soft spots.

Preparation:

Cut squash into quarters. Scrape out seeds. In alarge pot, add 2-inches of water. Bring to a boil.Put squash, skin side up, in a steamer basket.Lower into pot; cover. Steam for 20 minutes.Check for doneness. Continue steaming ifnecessary. When done, let cool. In a rakingmotion, drag a fork across squash to loosenstrands.

Recipe makes six servings.

Nutritional Information:

Calories 89

Carbohydrates 14g

Protein 2g

Cholesterol 1mg

Sodium 41mg

Fiber 4g

Fat 2g (4g with regular Parmesan)

My Notes:I'm going to share my microwave cookingmethod... this is the only thing that cooks better ina microwave than in the oven. Cut squash in half(NOT the long way, you want two 'hat's' not two'boats'), sprinkle with salt if you like & turnupside down in a baking dish. Add 1/2 inch ofwater to the bottom and cover with plastic wrap,sealing it as well as possible. Cook for 6 minutes,rotate squash inside the dish re-seal plastic wrap,cook for another 6 minutes, keep sealed and letstand for 5 minutes then scrape out strands. Thiswill work for a small squash, for a bigger squashjust keep alternating steps until is almost done andletting it stand for 5 minutes at the end willcomplete the cooking.


Baked Spinach

Ingredients:1 pkg frozen chopped spinach - thawed andwater squeezed out

1 cup dry curd cottage cheese

1 cup cooked onions or leeks

1 tsp chopped or crushed garlic

1/4 cup light parmesan cheese

two eggs

salt & pepper to taste

dash of your favourite hot sauce or pinch ofred pepper flakes (optional)

Directions:~ Mix everything together with a fork until well

combined.

~ Spray small caserole dish or muffin pan withpam, or put paper muffin cups in your muffin pan.

~ Put mixture in your chosen pan but do not packit down... just let it kind of 'blob' off your spoon.

~ This will make about 8 - 1/3 cup 'muffins'.

~ Put mixture in 325 degree oven for 15 minutesor until centre is 'set'.

** If you use paper liners you will not be able toremove them from the 'muffins' until cool.

These taste good hot, cold or room temperature.A little bit of light feta with them is also tasty. I'mpost-op, so I would eat one with a bit of extraprotein on the side... chicken breast or shrimp orwhatever.


BARIATRIC COOKBOOK

Soups andSandwiches

CHICKEN VEGETABLESOUP

THIS RECIPE IS FROMPHYLLISBANDSTER FROM THEBOARD.

Ingredients:5 CUPS CHICKEN, CUT INTO SMALLPIECES

1 CHOPPED MEDIUM ONION

5 STALKS OF CELERY

1 PACKAGE KROGER FROZEN PEAS INLIGHT BUTTER SAUCE

1 PACKAGE KROGER FROZEN CORN INLIGHT BUTTER SAUCE

1 PACKAGE FROZEN STEWVEGETABLES

2 MEDIUM POTATOES, CUT INTO 1/2"CUBES

2 TO 3 HEAPING TABLESPOONS SALT

1 TABLESPOON BLACK PEPPER

2 OR 3 HEAPING TABLESPOONS DRIEDPARSLEY

OLIVE OIL

2 CANS LOW FAT CHICKEN BROTH

2 CANS WATER

ADDITIONAL CHICKEN STOCK ORCHICKEN BROTH TO FILL UP THESTOCK POT. USE HOMEMADE STOCK IFYOU HAVE IT OR USE ADDITIONALCANS OF LOW FAT CHICKEN BROTH

Directions:SAUTE ONION IN A LITTLE OLIVE OIL

UNTIL IT BECOMES GOLDEN. ADD THECELERY AND SAUTE FOR A WHILE. ADDTHE STEW VEGETABLES, POTATOES,PEAS, AND CORN. SAUTE ALL THIS INWITH THE OLIVE OIL. YOU MAY HAVE TOADD A LITTLE MORE TO COAT ALL THEVEGETABLES. STIR FREQUENTLY,ALLOWING THEM TO STICK A LITTLE TOADD TO THE GOLDEN COLOR OF THEBROTH.

ADD THE BROTH, CHICKEN AND WATERTO FILL THE STOCK POT. ADD THE SALT,PEPPER, AND DRIED PARSLEY. SIMMERALL AFTERNOON THEN REFRIGERATE ITOVERNIGHT TO SKIM OFF THE EXCESSFAT. REHEAT IT COVERED ON A SLOWSIMMER UNTIL READY TO EAT.

My Notes:PHYLLIS SAID THAT FOR HER THE MAJORTRICK TO GREAT TASTING SOUPS IS TOGENTLY SAUTE THE ONION, GARLIC(WHICH SHE DIDN'T USE IN THIS RECIPE)AND VEGGIES FIRST TO CARAMELIZE THEONION AND GET SOME OF THE VEGGIESBROWNED ON THE BOTTOM OF THE PANBEFORE ADDING ANY MEATS OR LIQUID.


CREAMY BROCCOLICHOWDER



1 sweet onion, diced

2 carrots, shredded

5 tablespoons flour

1 teaspoon Kosher salt (to taste)

1/2 teaspoon nutmeg


3 cups (FF) Half & Half OR milk

One 15-ounce can chicken broth OR 2 cupshomemade

5-6 cups chopped broccoli

1 1/2 cups shredded cheddar cheese (optional)

Directions:In a large stockpot, heat oil and butter. Add

onion and carrots and let simmer on medium-lowuntil onions are soft (15 minutes). Add flour andseasoning and stir well. Stir in half & half or milk,chicken broth, and broccoli. Simmer over LOWheat for about 1-1/1/2 hours, stirring frequently.Add cheese just before serving, if using. Makes 10servings.

With fat-free half & half:



MEATBALL STEW

Need a quick supper? Fix this dish and eventhe pickiest eaters in the house will gobble itup. Toss a crunchy salad full of dark greensand colorful gems of red and yellow peppers,radishes, some purple onion slices, and deepblack olives. Dowse it with a splash of oliveoil and balsamic vinegar...sprinkle lots offreshly cracked black pepper and some sunseeds. For the family, thickly slice a crustybaguette, rub the pieces with garlic anddrizzle on some olive oil, a sprinkling ofItalian herbs. Throw it under the broileruntil golden.


1 large onion, diced

3 carrots, diced

4 ribs of celery, diced

2 tablespoons pearl barley

1/2 cup water

Two 14-ounce cans reduced-sodium beef broth

One 14.5-ounce can diced tomatoes, UNdrained

1 teaspoon dried basil

1 teaspoon dried oregano

1 bay leaf

1/8 teaspoon cumin

Kosher salt and black pepper to taste

One 16-ounce pkg frozen pre-cooked meatballs

Directions:In a large saucepan heat olive oil over medium

heat. Add onions, carrots, and celery and cookuntil onions are transparent. Stir in barley andsaute for 1 minute. Turn heat up to medium-high.Add water, broth, tomatoes, basil, oregano, bayleaf, cumin, salt and pepper. Bring to a boil andreduced heat to low. Allow to simmer, covered,for 40 minutes. Barley should be tender but stillchewy at this point. Add meatballs and continuesimmering for 15 minutes longer. Serve withshaved Parmesan cheese if desired.

Makes 8 servings.



MEATBALL MINESTRONE


1 cup diced onion

1/2 cup diced carrots



1 1/2 cups shredded cabbage

1 medium zucchini, sliced

6 cups low-sodium beef broth

1 tablespoon Italian Seasoning herb mix


Salt and pepper One 28-ounce can dicedtomatoes, with juice One 6-ounce can tomatopaste

2 cups prepared meatballs (24 regular-sized)

One 15-ounce can Cannellini or GreatNorthern Beans, drained

One 14-ounce can Italian green beans, drained

1/2 cup small shell pasta â## optional

Directions:In large saucepan, over medium-low heat, saute

onion, garlic, carrots, celery and zucchini in oliveoil until onions are soft and transparent. Addbroth, seasonings, tomatoes, tomato paste, andmeatballs. Allow to simmer over medium-lowheat until vegetables are tender. Add Cannellinibeans, green beans and pasta. Cook until pasta istender. Serve with shredded parmesan cheesesprinkled on top.


CREAMY BLACK BEANSOUP




One 15-ounce can black beans, rinsed anddrained

3 cups Chicken Stock or low-sodium chickenbroth

1/2 cup mild roasted tomato salsa


1/2 cup reduced-fat sour cream

Shredded Cheddar, chopped cilantro, andsliced green onions (scallions)

Directions:Heat the oil in a large, heavy saucepan over

medium heat. Saute the onion and garlic untillightly browned, about 4 minutes. Add the beans,stock, and salsa, and season with salt and pepper.Bring the soup to a boil, reduce the heat, andsimmer 10 minutes, stirring occasionally, until theflavors blend and the soup thickens slightly. Pureethe soup with an immersion blender or in ablender until smooth and creamy. Be careful whenpureeing hot liquids in a blender as the steamexpands; always cover the lid with a kitchentowel, pulse the switch, then rel4ease the steambefore proceeding.

Reheat the soup just before serving and whisk inthe sour cream. Check the seasonings. Ladle thesoup into bowls and garnish with the Cheddar,cilantro, and green oinions. Have a bottle of hotsauce on the table and use to taste.


ARTICHOKE FETAQUICHE

Rich and eggy...studded with artichokehearts and melting feta cheese. Pair withwhole wheat toast and a fruit salad for yourfamily and you've got a quick and nutritiousbrunch or light supper.



1/2 medium onion, diced


One 14-ounce can artichoke hearts, drained,chopped

4 eggs, beaten

1 tablespoon flour

1/8 teaspoon Kosher salt

1/4 teaspoon oregano

1/8 teaspoon tarragon

1/8 teaspoon lemon pepper

1 tablespoon fresh parsely, minced

1/4 cup milk

1/2 cup crumbled feta cheese

1/4 cup shredded parmesan cheese

Directions:Spray a glass pie plate with vegetable cooking

spray and prehead oven to 350 degrees.

Saute onion and garlic in olive oil in a smallnonstick skillet until soft. Add artichokes andcook for 1 to 2 minutes. In a large bowl beattogether the eggs, flour, salt, oregano, tarragon,lemon pepper, parsley, and milk. Stir in the cooledvegetable mixture, feta, and parmesan.

Pour into prepared pie plate and bake for 20 to25 minutes, until just set in the center. Serve withroasted red pepper salsa and garnish withadditional crumbled feta, if desired.

Makes 8 servings.

Per Serving: 112 Cal; 7 g Protein; 7 g Tot Fat; 6g Carb; 1 g Fiber; 2 g Sugar; 309 mg Sodium.Copyright Â© 2007 by Susan Maria Leach/LindaFarnsworth www.BariatricEating.com,HarperCollins Publishers Inc. all rights reserved.


LENTIL BARLEY STEW

I got excited about the newvegetarian-friendly recipes and this is an oldfavorite. It's thick, hearty, and really filling;it actually gets thicker and more delicious asit sits for a couple days. Add to the proteincount by sprinkling some cheese over top, ora spoonful of ricotta...letting them get allmelty and comforting. Or add some cookedchicken - even leftover roast beef - to thebowl and ladle the soup overtop....mmmmmm. - Linda


One large onion, chopped

One garlic clove, minced

Two celery ribs, diced

Two carrots, sliced

6 cups low-sodium vegetable broth (or chickenor beef...whatever you have)

One 28-ounce can diced tomatoes, undrained

3/4 cup dry lentils

3/4 cup pearl barley

1/2 teaspoon dried oregano

1/2 teaspoon dried rosemary, crushed


Kosher salt to taste

Directions:In a large soup pot, heat oil over medium-low

heat. Saute onion, garlic, celery, and carrots in oiluntil onion is tender. Add broth, tomatoes, lentils,barley, oregano, rosemary, pepper, and salt. Bringto a boil over medium-high heat. Reduce heat tolow and simmer, covered for one hour or untillentils and barley are tender, stirring occasionally.Add 1/4 cup water or broth if soup gets too thickbefore it is done.

Makes 10 servings.

Per serving: 158 Cal; 8 g Protein; 5 g Tot Fat; 22g Carb; 8 g Fiber; 2 g Sugar; 355 mg Sodium.Copyright Â© 2007 by Susan Maria Leach/Linda

Farnsworth www.BariatricEating.com,HarperCollins Publishers Inc. all rights reserved.

pad


TACO SOUP

I serve with a pile of cheese on top and adollop of sour cream, diced tomatoes andavocados

Ingredients:2 tablespoons olive oil (if using Soy crumblesinstead of hamburger)

1 pound ground beef or turkey OR 1 pkg.Morningstar Crumbles

1 medium onion, chopped

One 16-ounce can chili beans, undrained

One 15-ounce can kidney beans, undrained

One 15-ounce can whole kernel corn OR 1 cupfrozen corn, optional

1 can condensed tomato soup, undiluted

Two 14.5-ounce cans peeled and dicedtomatoes (I puree them)

One 4.5-ounce can diced green chiles

1 small can sliced olives

One 1.25-ounce envelope taco seasoning

2 teaspoons chili powder OR to taste

2 teaspoons Splenda

Directions:In large saucepan saute meat and onions over

medium heat until browned. Drain away anyremaining fat as possible.

Add remaining ingredients; simmer uncoveredfor 2 to 3 hours, stirring occasionally. The longerit simmers the better it gets! Copyright Â© 2007by Susan Maria Leach/Linda Farnsworthwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved


SALMON CHOWDER

This is an original recipe that uses a spiceblend that isn't...I got it off a Bed &Breakfast site (if I remember correctly!) andit REALLY makes this chowder special. Usefresh salmon that you cook just beforeadding to the soup...makes all the difference!It seems like alot of ingredients, but it's easy.


1 tablespoon butter


1 cup diced onion

1 garlic clove, minced

2 1/2 tablespoons flour

1 1/4 teaspoons Spice Blend (see below)

Dash nutmeg

1/2 teaspoon salt


2 cups chicken broth

1 cup ff Half & Half

1 cup milk

1 1/2 - 2 pounds fresh salmon, cooked

Spice Blend

2 teaspoons oregano

2 teaspoons parsley

1 teaspoon marjoram

1 teaspoon dill

2 teaspoons thyme

1/2 teaspoon sage

2 teaspoons rosemary

1 teaspoon tarragon

Directions:SPICE BLEND: Mix well and store in a glass jar

or ziploc bag.

Bake or grill salmon. Flake or tear into one-inchchunks. Set aside. In stockpot over low heat, melt

butter and add diced bacon. Cook until bacon iscrispy. Add olive oil, onion, and garlic. Cook untilonion is soft, 8 to 10 minutes. Add flour andseasoning and cook for 1 minute. Increase heat tomedium and add broth , cream, and milk. Cook 10minutes or until thickened, stirring frequently.Reduce heat to low and add salmon. Heat through.Makes 8 servings 3/4 cup each.




PINTO BEAN PUREE

Ingredients:1 medium onion, diced


2 teaspoons olive oil

One 15 ounce can pinto beans, drained andrinsed

1 cup of your favorite salsa

Â½ cup chicken broth

Directions:SautÃ© onion and garlic in olive oil in a

nonstick skillet until golden brown. Place beans,sautÃ©ed vegetables, and salsa to food processorand pulse until chunky, add broth a little at a timeto desired consistency. Pour mixture into skilletand cook until bubbly and thickened, about 10minutes.

1/4 cup serving Calories 65, fat 3g, net carbs10g, protein 9g

Makes 2 cups



Beef - Vegetable Casserole(Crockpot)

Ingredients:1 lb extra lean ground beef or turkey


1/2 c celery, chopped

4 cups cabbage, chopped

2 1/2 cups canned stewed tomatoes, slightlymashed

1 tablespoon flour

1 teaspoon salt

1 tablespoon Splenda

1/4-1/2 black pepper according to taste

Directions:SautÃ© meat, onion and celery in non stick

skillet until meat is browned. Pour into cooker.top with layers of cabbage and tomatoes, flour,salt, Splenda and pepper Cover, and cook on highfor 4-5 hrs.

Servings: 4


Chicken & Mushroom Stew


Ingredients:10 3/4 oz can 98% fat free cream of mushroomsoup

1/2 a soup can of water

4 - boneless/skinless chicken breasts

1/2 tsp salt ( I use salt sense)

1/4 tsp black pepper

1/2 lb fresh medium sized white mushroomscut up

1 cup baby carrots

2 ribs celery, cut into small pieces

1/2 tsp garlic powder

Directions:Combine soup and water in the cooker. Cut

chicken into 2" pieces, sprinkle with salt andpepper. Place in slow cooker. Add Mushrooms,carrots, celery and garlic powder, stir gently tocombine mix. Cover and cook on low 6-8 hrs oruntil chicken is done.

Servings: 4


Low Carb Chilli

Ingredients:2 pounds boneless chicken breast, cut into bitesized pieces

1 3/4 cups chicken stock

1 small bunch scallions (five or six) chopped

4 ribs of celery - diced fine

1/4 cup red bell pepper - diced

1 clove of garlic -chopped

Salt and pepper to taste

1/2 cup butter

1 teaspoon cumin

1 tablespoon chili powder (or to taste)

1 can (10 oz.) can diced tomatoes with chilies

1 cup water

Grated Parmesan cheese for garnish

Directions:SautÃ© the scallions, celery, and bell pepper in

the butter. Add the chicken and cook just until thecolor begins to turn. Combine the chicken stock,canned tomatoes, water, garlic, cumin and chilipowder in the warm slow cooker and add thechicken and vegetables. Stir once to blend. Coverand cook on high for one hour, then turn the heatto low for 4-5 hours. Garnish with gratedParmesan cheese.

Servings: 6


Low Fat Chicken Cacciatore

Ingredients:2lbs uncooked boneless, skinless chickenbreasts, cubed

1/2 lb fresh mushrooms

1 bell pepper, chopped

1 med onion, chopped

12 oz can low sodium diced tomatoes

6 oz can low sodium tomato paste

12oz can low sodium tomato sauce

1/2 tsp dried oregano

1/2 tsp dried basil

1/2 tsp garlic powder

1/2tsp salt

1/2 tsp black pepper

Directions:Combine all ingredients, Cover and cook on low

8 hrs. Serve over wheat pasta

Servings: 4


Chili

Ingredients:1 lb lean ground beef

1 lb ground turkey


3 medium tomatoes, chopped

1 - 4 oz can green chilies

1 - 29 ounce cans tomato sauce

2 - 15 ounce cans kidney beans, with juice

15 oz can pinto beans, with juice

2 teaspoons cumin

1 1/2 teaspoons pepper

2 teaspoons salt

2 teaspoons chili powder

2 cups water

Directions:1. Brown turkey and beef in large sauce pot and

break into small pea size pieces. (You can add theonion at this point to get the flavor of onion allthrough the meat.)

2. Add all other ingredients and cook for 2 - 3hours stirring every 15 minutes or so.


Fireside Beef Stew

Ingredients:1-1/2 pounds boneless beef chuck pot roast

1 pound butternut squash, peeled, seeded, andcut into 1-inch pieces (about

2-1/2 cups)

2 small onions cut into wedges


1 14-ounce can reduced-sodium beef broth

1 8-ounce can tomato sauce

2 tablespoons Worcestershire sauce

1 teaspoon dry mustard

1/4 teaspoon ground black pepper

1/8 teaspoon ground allspice

2 tablespoons cold water

4 teaspoons cornstarch

1 9-ounce package frozen Italian green beans

Directions:1. Trim fat from meat. Cut meat into 1-inch

pieces. Place meat in a 3-1/2- to 4-1/2-quart slowcooker. Add squash, onions, and garlic. Stir inbeef broth, tomato sauce, Worcestershire sauce,dry mustard, pepper, and allspice.

2. Cover and cook on low-heat setting for 8 to 10hours or on high-heat setting for 4 to 5 hours.

3. If using low-heat setting, turn to high-heatsetting. In a small bowl, combine cold water andcornstarch. Stir cornstarch mixture and greenbeans into mixture in slow cooker. Cover andcook about 15 minutes more or until thickened.Makes 6 (1-1/3 cup) servings.

Source: Better Homes and Gardens


Heavenly Hearty and HealthySoup

Ingredients:1 pound uncooked ground turkey

1 cup chopped celery

1/2 cup thinly sliced carrots

2-1/2 cups tomato juice

1 14-1/2-ounce can French-cut green beans,drained

1 cup fresh mushrooms, sliced 1/4-in. thick

1/2 cup chopped tomato

1 tablespoon dried minced onion

1-1/2 teaspoons Worcestershire sauce

1 teaspoon dried basil, crushed

1 teaspoon dried oregano, crushed

1/2 teaspoon garlic powder

1/2 teaspoon Splenda

1/4 teaspoon pepper

1 bay leaf

Directions:1. In a large skillet, cook the turkey, celery, and

carrots until turkey is done; drain. Add to a 3-1/2-to 4-quart electric crockery cooker. Stir in tomatojuice, green beans, mushrooms, tomato, driedminced onion, Worcestershire sauce, basil,oregano, garlic powder, sugar, pepper, and bayleaf. Cover and cook on low-heat setting for 6hours. Remove and discard bay leaf.

2. Cover and cook on low-heat setting for 6hours. Remove and discard bay leaf. Makes 4 to 6servings.

Source: Better Homes and Gardens


Jambalaya

Contributed by: Tracy Jesson PreparationTime: 30 minutes Cooking Time: 8 - 10 hours(crock pot) Serves: 4 - 6

Ingredients:1 lb boneless, skinless chicken thighs, diced

2 green peppers, chopped


2 stalks celery, sliced


1 can (14 oz) whole tomatoes, chopped

1/3 of a can tomato paste

1 can fat free beef broth

1 TBS dried parsley

1 1/2 tsp dried basil

1/2 tsp dried oregano

1 tsp hot sauce

1/2 tsp salt

1 lb shrimp, peeled

4 cups cooked brown rice

Directions:1. Combine all ingredients (except shrimp and

rice) in crock-pot. Cook on low for 8-10 hours.

2. In the last 15 minutes, add the raw shrimp andcooked rice.


Taco Soup

Ingredients:2 lbs ground beef or turkey

1 envelope taco seasoning

1 1/2 c water

1 can (15 3/4 ounces) mild chili beans

1 can (15 1/4 ounces) whole kernel corn,drained

1 can (15 oz) pinto beans, rinsed and drained

1 can (14 1/2 oz) stewed tomatoes

1 can (10 oz) diced tomatoes with green chilies

1 can (4 oz) chopped green chilies, OPTIONAL

1 envelope ranch salad dressing mix

Directions:In a Dutch oven, stew pot or large kettle, cook

beef over medium heat until no longer pink: drain.Add taco seasoning and mix well. Stir inremaining ingredients. Simmer uncovered for 15min. or until heated through, stirring occasionally.Yield 6-8 servings (about 2 quarts)

My Notes:Note: For lower fat/calories use reduced fat or fatfree ingredients.


Turkey-Sausage and SeafoodGumbo

Ingredients:1/4 cup all purpose flour

1 tablespoon vegetable oil

1 cup chopped onion

1 cup chopped green bell pepper


1 teaspoon dried thyme

1 bay leaf

3 low-fat Italian turkey sausages (about 10ounces), casings removed

1 28-ounce can diced tomatoes in juice

1 cup canned low-salt chicken broth orvegetable broth

2 teaspoons Creole or Cajun seasoning

8 uncooked large shrimp, peeled, deveined

2 6-ounce catfish fillets, each cut into 4 pieces

Directions:Sprinkle flour over bottom of large, heavy pot.

Constantly stir flour over medium-low heat untilflour turns golden brown (do not allow to burn),about 15 minutes.

Place browned flour into bowl.

Over medium heat, use same pot to heat oil.

Mix in onion and bell pepper and sautÃ© untiltender, about 7 minutes.

Mix in garlic, thyme and bay leaf; stir 1 minute.

Combine with sausages and sautÃ© until brown,breaking up with spoon, about 5 minutes, and thenadd browned flour.

Add tomatoes with juices, broth and Creoleseasoning. Bring to boil.

Reduce heat, cover and simmer 20 minutes toblend flavors. Stirring frequently.

Add shrimp and catfish to pot and simmer justuntil seafood is opaque in center, about 5 minutes.

Remove bay leaf. Add salt and pepper to taste.

Serves 4.


ABC Soup

Ingredients:1/4 to 1/2 pound asparagus, cut into 1 inchpieces

6 artichoke bottoms (hearts) cut into quarters

2 heads of broccoli (and their trimmed stalks)cut into pieces

3 carrots, peeled and cut into pieces

1 medium daikon, peeled and cut into pieces

12 small Thai eggplant or 1 purple eggplant,peeled, diced and slightly sautÃ©ed in OliveOil Flavored Pam Spray

White button or Shiitake or Oyster. 2 handfulsof mushrooms, chopped and sautÃ©ed with alittle bit of Olive Oil Flavored Pam Spray

1/4 to 1/2 teaspoon Ginger root, peeled andvery finely chopped.

2 to 3 Habaneros, seeded and finely dice

1/4 cup jicama, peeled and diced

A few diced kohlrabi leaves or 1/8 cup kohlrabibottom, peeled and diced

1 tablespoon minced lemongrass or 1/2teaspoon yellow lemon peel, grated

Kernels of 3 ears of corn

1/4 teaspoon nutmeg

1 bunch of green onions, diced

Pepper to taste (in a pot of soup like this one, 1teaspoon is a good place to start)

1 small bunch of celery, diced

1/4 cup water or vegetable juice for broth,which should be combined with 1 teaspoon oflow fat margarine for a smooth texture

2 teaspoons fresh Rosemary

1 teaspoon each of Sage and savory Herb deProvence Salt to taste

1/4 teaspoon Thyme

3 medium Zucchini, sliced into wheels

cabbage, squash, bell pepper, Brussels sprouts,cauliflower, garlic cloves, anything you canthink of

If your pot is uncovered, add 1/4 cup water

2 medium Yams, peeled and diced

Directions:


Garden Gazpacho

Ingredients:6 Large ripe tomatoes, peeled and seeded

1/2 cup coarsely chopped onion

1/2 cup chopped seeded peeled cucumber

1/2 cup coarsely chopped green bell pepper

1 clove garlic, minced

1 cup low-sodium tomato juice

1 teaspoon lemon juice


1/8 teaspoon hot pepper sauce

Plain nonfat yogurt (optional)

Directions:1) Combine tomatoes,onion,cucumber,bell

pepper and garlic in food processor or blender.process using on/off pulsing action just untilmixture is thick and chucky. Transfer to mediumbowl.

2) Stir in tomato juice, lemon juice, black pepperand hot pepper sauce. Cover and chill until readyto serve. Top with nonfat yogurt, if desired.Garnish as desired.

Makes 4 servings @ 1 1/4 cup

Nutrients per serving

Calories 68

Fat 1g

Cholesterol 0mg

Protein 3g

Fiber 4g

Sodium 25 mg

Carbohydrate 15g


My"ohmygod-there-is-so-much-leftover-turkey"crockpot soup

Ingredients:- whatever leftover turkey you have, shredded(OR some sausages)

- 1/2 cup diced onion (or, if you are like me, thebiggest red onion you can find Grin)

- 1 tablespoon minced garlic (or, like above,two or more tbsp...no vamps in my house!)

- 1/2 teaspoon Italian seasoning

- 4-6 cups premade turkey broth, depending onthe size of your crockpot or dutch oven (ORchicken broth)

- 1 large carrot, sliced (I grate it usually)

- 1/4 cup uncooked pearl barley

- Optional: 1 (10 ounce) package frozenchopped spinach (.....eww. What a way to ruingood soup Lips Sealed)

Directions:1. In a skillet over medium heat, cook onion, and

garlic (and sausage if you want). Season withItalian seasoning. Remove from heat, and drain.

2. In a slow cooker, mix the above, shreddedturkey, broth, carrot, spinach (ewww), and barley.

3. Cover, and cook 4 hours on High or 6 to 8hours on Low.

Fantastic comfort food, and healthy!


amazing soup.. post opfriendly

Ingredients:2 cups bean soup mix (save on foods... hasvarious beans, lentils, barley, peas... all in onemix... no seasoning to it)

1 large red onion

2-3 bell pepper diced

3 tomatos diced

or 1 cup diced sun dried tomatoes (gives morerich flavor and thicker soup)

6 garlic cloves, well chopped

1 tablespoon cumin

1 jalepeno finly chopped (remove seeds andribbing if you dont like it too spicey)

2 packages taco seasoning

4 cups your favorite broth, beef or chicken orveggie

Directions:rinse bean mixture well then,

soak bean mixture overnight in water with 1package of the taco seasoning(do not drain)

add to crock pot

add remaining ingrediants and cook until done. Icook all day on low.

This soup is amazingly good, I just made ittonight. Its what I used to make mine, neverfollowed a recipe... turned out amazing. a lot ofthe beans break down to thicken the soup, and therest stay firm and give the soup a bite.


on hand veggie soup base mix(dehydrator needed!)

Ingredients:this is a great recipe for pre ops to make beforethey have surgery. stays on hand, fresh formonths. Just used a WELL sealed jar.

the easiest no recipe, recipe!

pick your favorite veggies, slice thin,dehydrate!

I use onion, garlic, carrots, celery, peppers,tomatoes and parsley. (zuccini, squash,pumpkin and carrot blend -when my garden isover run in the fall)

I give the jar an amazing shake prior to using,I use 2 tablespoons per cup of water (or broth)can add it tiny tiny pieces of cubed raw chickenbreast and as the veggies re-hydrate thechicken cooks. or rather than chicken forprotein, when mix boils, stir in one beaten egg(makes it thicker and creamier)

You can also use the mix by soaking 2tablespoons in 1/4 cup water for 30 min, drainliquid, add to 1 cup yogurt. theres an easyveggie dip and salad dressing. to thin it downfor a dressing, add in a little lemon juice.

This is just the easiest base to make up and becreative with. and its the one for sure way toget the veggies YOU like in a great soup base. IHATE cabbage with a passion and most driedveggie soup base have it. Just the best way touse up veggies from the store on sale orleftovers n the crisper before they go bad.Handy to have on hand. no additives or no no's

Directions:


BARIATRIC COOKBOOK

Breads

Nutty-Cheesy Party CornMuffins

Because of the size you feel like your gettinga big deal. And because of the multitude,your family or party guests will keeppopping them down. I usually make these asan accompaniment to chili or pinto beans.When served with the beans, thecombination is great for Vegetarians andprovides the complete set of amino acids! Ifyou have it, the tiniest pinch of saffron, finelyground, added to the batter makes themphenomenal! And if it is truly a party, addone small jar of pimentos and 1/4 cup offinely chopped chives. They look wonderfuland taste great.

Ingredients:Dry Ingredients:

1 pack of Krusteaz CarbSimple Cornbread mix(Cornmeal with additives)

(If this specific product is unavailable in yourarea, substitute any Reduced Carb Corn-MealMix)

1/4 cup of bean flour

1/4 cup of Krusteaz CarbSimple bread doughmix (same substitution here)

1/4 cup of fine Yellow Corn Meal

1 tablespoon of Gen-Soy or UnJuryUn-Flavored Protein Powder

1 teaspoon of Baking Powder

1/2 teaspoon of salt (I use butter flavoredpopcorn salt. Yum!)

2 tablespoons of Flaxseed Meal

1 to 2 tablespoons of Splenda (to taste)

Wet Ingredients:

2 large eggs, and one extra egg white

1/2 cup of low-fat or fat-free sourcream

1/4 cup of low-fat buttermilk.

1 tablespoon of light olive oil

1/2 Teaspoon of McCormickâ##s ImitationButter Flavor Extract

Other Ingredients:

1 can of corn (no sugar added)

1/2 cup of textured vegetable protein

1/2 cup of grated fat-free or low-fat cheese, orsoy-cheese substitute

1/4 cup of finely chopped pecans

Approx. 1/2 cup pecan halves

Directions:Pour can of corn with liquid in bowl and mix

with textured vegetable protein. (Allow this to situntil TVP has soaked up most of liquid.) Combineall dry ingredients in a large mixing bowl.

In a separate bowl, beat eggs and extra eggwhite. Into eggs, whisk rest of â##Wetâ##ingredients.

Mix wet ingredients and corn/TVP mixture intodry ingredients. The batter should haveconsistency of soft serve ice cream. If it is toowet/runny, add a spoon or two of KrusteazCarbSimple bread dough or pancake mix (or anylow-carb baking product). If it is too dry, add atouch of water.

To this batter add the finely chopped nuts andcheese. Save back the Pecan halves.

Spray Pam or other non-stick spray into anon-stick â##micro-muffinâ## pan (the ones thathave muffin openings about 1-1/2â#³).

Spoon in the batter to fill each cup about 3/4 ofthe way full. (They will rise a lot.)

And add a pecan half to the top of the batter ineach one.

Bake at 350 degrees until golden brown.

This big batch of batter will make about 3 dozenof these little muffins. Each of these little guyscontains approximately:

1 gram fat

8 grams carbs

13.5 grams protein!


Country Sausage Cornbread

Ingredients:* 1 pkg. (8 1/2 oz.) corn muffin mix

* 1 cup 2% milk

* 1 pkg. (8 oz) BOCA Meatless BreakfastLinks, chopped

* 1/2 cup chopped celery

* 1/2 cup chopped onion

* 1/4 cup cholesterol free egg product, or 1 egg

Directions:* Mix all ingredients until blended.

* Pour into 9-inch pie plate sprayed with cookingspray.

* Bake at 425 degrees for 25 mins. or untilgolden brown.

Makes 8 servings

My Notes:*** HOW TO CHOP FROZEN LINKS ***Remove links from freezer 5 â## 10 mins. beforechopping. Or, thaw slightly in microwave beforechopping.


APPLE CINNAMONMUFFINS

Ingredients:* 1 1/2 cups flour

* 1 1/2 tsp. Calumet Baking Powder

* 1/2 tsp. salt

* 1/2 tsp. ground cinnamon

* 1/4 tsp baking soda

* 1 cup Breakstoneâ##s or Knudsen Low FatCottage Cheese

* 1 Granny Smith apple, finely chopped

* 1/2 cup firmly packed brown sugar

* 1/4 cup oil

* 1 egg

* 1 tsp. vanilla

Directions:* Mix flour, baking powder, salt, cinnamon and

baking soda; set aside.

* Mix remaining ingredients in medium bowl.

* Add flour mixture; stir just until moistened.

* Spoon into greased or paper lined muffin pan,filling each cup 2/3 full.

* Bake at 400 degrees for 25 mins. or untilgolden brown.

Makes 12 servings


CHILI CORNBREAD

Ingredients:* 1/2 cup plus 1 tsp. Cream of Wheat Cereal (1-min., 2 1/2 min.), uncooked, divided

* 1 cup flour

* 1 tbsp. Calumet Baking Powder

* 1 tsp. Chili powder

* 3/4 cup cholesterol free egg product

* 1/2 cup fat free milk

* 3 tbsp. Honey

* 1 tbsp. Margarine or butter, melted

* 1 cup frozen corn, thawed

* 1/2 cup Kraft Shredded Reduced Fat SharpCheddar Cheese

Directions:* Grease 9-inch square baking pan; sprinkle with

1 tbsp. Of the cereal. Set aside.

* Mix remaining cereal, flout, baking powderand chili powder.

* Mix egg product, milk and margarine inmedium bowl until well blended.


* Gently stir in corn and cheese.

* Spread into prepared pan.

* Bake at 350degrees for 30-35 mins. or untillightly browned.

* Cool slightly.

* Cut into squares and serve.

Makes 9 servings


APPLE CINNAMONMUFFIN

Ingredients:* 1 1/2 cups flour


* 1/2 tsp. salt

* 1/2 tsp. ground cinnamon

* 1/4 tsp baking soda


* 1 Granny Smith apple, finely chopped

* 1/2 cup firmly packed brown sugar

* 1/4 cup oil

* 1 egg

* 1 tsp. vanilla

Directions:* Mix flour, baking powder, salt, cinnamon

and baking soda; set aside.

* Mix remaining ingredients in medium bowl.


* Spoon into greased or paper lined muffin pan,

filling each cup 2/3 full.

* Bake at 400degrees for 25 mins.

or until golden brown.

Makes 12 servings


PARMESAN HERBBISCUITS

Ingredients:* 1 1/2 cup flour


* 1/2 tsp. Baking soda

* 1/4 cup Kraft 100% grated Parmesan cheese

* 1 tsp. Dried basil leaves

* 1 tsp. Garlic powder


* 1 egg

* 1/4 cup olive oil

* 1/4 cup milk

Directions:* Mix flour, baking powder, baking soda,

Parmesan cheese and seasonings; set aside.

* Mix cottage cheese, egg, olive oil, and milk inlarge bowl.

* Add dry ingredients to cottage cheese mixture;mix well. (Batter will be dry)

* Drop dough by 1/4 cup measures onto greasedcookie sheet.

* Bake at 400degrees for 25 mins. or until goldenbrown.


BARIATRIC COOKBOOK

Desserts

PEANUT BUTTER COOKIERECIPE

THIS RECIPE WAS POSTED BY KayC54ON THE SUPPORT BOARD.

Ingredients:1 CUP PEANUT BUTTER

1 LARGE EGG

1 CUP SPLENDA

1/2 TEASPOON SALT

1 CUP ALMOND FLOUR

Directions:PREHEAT OVEN TO 350 DEGREES.

CREAM ALL INGREDIENTS TOGETHERUNTIL WELL BLENDED.

SHAPE MIXTURE INTO ONE INCH BALLS(SQUEEZE TIGHTLY BEFORE ROLLING)AND ARRANGE ON TWO UNGREASEDCOOKIE SHEETS ALLOWING 1 INCH FORDOUGH TO SPREAD SLIGHTLY AS ITBAKES.

DIP A FORK IN SPLENDA AND THENFLATTEN THE COOKIES USING A CRISSCROSS PATTERN. BAKE FOR 9-10 MINUTESUNTIL JUST SLIGHTLY FIRM WHENTOUCHED WITH YOUR FINGER.

MAKES 24 COOKIES.

My Notes:BRE WROTE THAT SHE WAS NOT SURE IFHER OVEN WAS OFF OR WHAT BUT THATSHE HAD TO BAKE THEM ABOUT 17MINUTES.


ALMOND SHORTBREAD

Ingredients:1/2 c. Almond flour

1/2 c. flour

pinch of salt

1/2 c. Nature Sweet crystals or Splenda in apinch

1/2 c. REAL butter, softened

Directions:Mix first 4 ingredients well with a fork. Add the

butter and cut it into the flour mixture like you dofor pie crust. It will get very crumbly and then allof a sudden will start to hold together. Mix a littlemore until it mostly forms a ball. Let set for about15 minutes.

Preheat oven to 350 degrees and lightly spray abaking sheet with Pam. (Or you could press theminto an 8x8 pan and score and prick with fork likereal shortbread.) Form Tablespoon size balls,gently pressing together and rolling in palm.Flatten to 1/4 inch thick and place on sheet. Bakefor 8-9 minutes or until the edges begin to brown.Let cool on sheet for a minute and carefullytransfer to wire rack. Let cool completely. Store inan airtight container.

Makes about 15 cookies. Can double easily.



CHEESECAKE TARTSWITH BERRIES

The perfect way to showcase those fabuloussummer berries. These little sweeties arevery fast and pack a big taste into those fewcalories!

Ingredients:Vegetable spray

12 wonton wrappers

One 8 ounce pkg. reduced fat cream cheese


2 teaspoons lemon juice

1/2 cup Splenda

2 cups frozen whipped topping, thawed

1 cup raspberries

1/2 cup blueberries

Directions:Preheat oven to 350 degrees. Spray a

regular-sized muffin pan with vegetable spray.Place one wonton wrapper in each cup, pressingdown gently. Lightly spray wrappers withvegetable spray. Bake for 8-9 minutes or until justgolden and crispy. Set aside to cool.

In a medium bowl beat together the creamcheese, vanilla, lemon juice, and Splenda. Fold inwhipped topping. Place 2 tablespoons of fillinginto each tart shell. Scatter berries on top offilling. Dust with powdered sugar, if desired.

Makes 12 servings.



CINNAMON CARAMELCUSTARD

Turn Costelliniâ##s Cinnamon Bliss intovelvety smooth custard. Nobody will everguess this is sugar-free!


Pinch of salt

2 1/4 cups milk

1/4 cup Cinnamon Bliss sauce

1/2 teaspoon Vanilla extract


Cinnamon

Directions:Whisk eggs, salt, milk, sauce, vanilla, and

Splenda until well-combined. Pour, through asieve into six (4oz) custard cups and sprinkle withcinnamon. Place cups in 9x13 baking pan and fillpan with 1 inch hot water. Bake at 325 degrees forabout 25-30 minutes. Remove from baking pan toa rack and let cool. When ready to serve, run aknife around the edge of cooled custard and invertonto a dessert plate. Drizzle Cinnamon Bliss sauceover the custard and onto the plate.

Makes six servings.



PECAN PIE

Ingredients:3 large eggs


Pinch of table salt


4 tablespoons salted butter, melted Â¾ cupSteelâ##s Sugar Free Maple Syrup, availableon this website

1/2 cup chopped pecans, plus 10 halves

One 9-inch homemade unbaked pie shell, notdeep dish

Whipped cream sweetened with Splenda

Directions:Preheat the oven to 350Ë#F. Beat the eggs in a

large bowl until well blended and stir in theSplenda, salt, vanilla, butter, and syrup. Mix in thechopped pecans and pour the filling into the piecrust. Arrange the pecan halves evenly on thecustard and bake for 30 to 35 minutes, until thesides are set but the center is still a bit soft. Coolto room temperature and serve in small wedgeswith Splenda-sweetened whipped cream.

------------------


SF SWEETENEDCONDENSED MILK

Ingredients:1/3 cup boiling water

4 tablespoons softened butter

3/4 cup Splenda

1 cup powdered milk (dry)


Directions:Blend all ingredients together with a hand mixer

until thick and smooth. Cool slightly before usingor store in the fridge. This gets VERY thick whencold, so microwave for a couple seconds and mayneed to add a couple tablespoons of milk to thin.

My Notes:Makes ALMOST as much as a can of EagleBrand...so I just use the whole thing in a recipethat calls for one can.


VANILLA EGG CUSTARD


pinch of salt

1 can evaporated milk

1 cup milk

Â½ cup Splenda

2 teaspoons vanilla extract

Nutmeg

Directions:Preheat oven to 325 degrees. Place 6 custard

cups or ramekins in a large roasting pan and setaside. Whisk together the eggs, milk, evaporatedmilk, Splenda, vanilla, and salt. Pour through afine mesh sieve into a large measuring cup.Divide evenly among the custard cups and grate agenerous amount of nutmeg over each one. Pourenough hot water in the roasting pan to comeabout halfway up the sides of the custard cups.Bake 25 to 35 minutes, until the custard are justset in the center. Carefully remove the custardsfrom the water bath, and transfer to a wire rack tocool. Serve chilled.


PEANUT BUTTER PIE

Ingredients:Crust:

1 1/2 cups crushed Josephs Sugar Free AlmondCookies

2 tablespoons peanut butter

2 tablespoons butter, melted

Filling:

One 8-ounce package reduced-fat cream cheese

1 cup creamy peanut butter

3/4 cup Splenda

1 tablespoon vanilla extract

One 12-ounce container Cool Whip, thawed

Directions:FOR CRUST: Combine well and press into a

9-inch pie plate. Bake at 350 degrees for 10minutes or until golden. Cool completely.

FOR FILLING: Mix cream cheese, peanutbutter, Splenda and vanilla extract until wellcombined. Fold in whipped topping. Pour intoprepared crust or into individual dessert dishes.Chill or freeze overnight.


RICOTTA SWRIL

Ingredients:1/2 cup ricotta cheese

3-4 teaspoons sugar-free preserves

Dash cinnamon

Directions:Gently fold preserves into ricotta. Sprinkle with

cinnamon and enjoy!


BLACK FOREST MOCHACAKE

Ingredients:3/4 cup butter, cut into pieces

Six ounces sugar-free dark or 70% cocoachocolate

2 teaspoons instant coffee granules

4 large eggs

2/3 cup Nature Sweet powdered or Splenda


1/3 cup flour


Splenda-sweetened cherry pie filling orsugar-free raspberry jam, warmed

Whipped cream

Directions:Preheat oven to 400 degrees. Generously grease

eight 4-ounce custard cups. Microwave the butter,chocolate, and instant coffee one minute or untilbutter is melted. Stir to melt chocolate completely.Set aside to cool.

In a medium bowl beat eggs, sugar sub, andvanilla with an electric mixer for 3-4 minutes oruntil light and fluffy. Beat in chocolate mixture.Stir together flour and cinnamon in a small bowland add to batter, folding in just untilincorporated. Divide batter evenly amongprepared cups. Place cups on a cookie sheet andbake for 10 minutes or just until firm on edges andsoft in the center. Cool cakes for 5 minutes andinvert onto dessert plate. Spoon pie filling overcake and top with splenda sweetened whippedcream.

Makes 8 servings.



CAPPUCCINO CUSTARD


2 1/3 cup milk

Â½ cup Splenda Granular

2 tablespoon instant coffee granules

Â½ teaspoon vanilla


pinch of salt

Directions:Whisk all together and pour into 6 â## 6ounce

custard cups OR 8 â## 4ounce cups. Place in a9X13 pan and fill with 1 inch hot water. Bake at325 for about 25-30 minutes. Do Not Overbake.Should still be jiggly in the middle. Chill or servewarm. Copyright Â© 2007 by Susan MariaLeach/Linda Farnsworthwww.BariatricEating.com, HarperCollinsPublishers Inc. all rights reserved.


RICCOTA APPLEPANCAKES

Ingredients:3 eggs, separated

1 whole egg

1 cup Ricotta

1/2 teaspoon Vanilla

1/4 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon Apple Pie Spice OR Cinnamon

1 Tablespoon Splenda

1/4 cup flour

1 cup grated apple

Directions:Beat 3 egg whites until stiff; set aside. Combine

remaining ingredients just until blended. Fold inegg whites. Spray skillet with non stick spray andheat over medium-low. Drop batter bytablespoonfuls into hot skillet and cook untilgolden brown, turning once. Serves 8 - threepancakes per serving.

Per Serving: 94 Cal, 7 g Protein; 5 g Tot Fat; 4 gCarb; 0 g Fiber; 2 g Sugar; 119 mg Sodium



CINNAMON BLISSPUMPKIN MOUSSE

Ingredients:1 cup cold Micellar Milk Vanilla ready to drinkprotein available on this website, or skim milk

Two 4-serving size packages Jell-o Sugar FreeVanilla Instant Pudding Mix

One 15 ounce can Libbyâ##s pure pumpkin


Â½ teaspoon ground nutmeg

1 1/2 cups sugar free Cool Whip, thawed

Â¼ cup Cinnamon Bliss sugar free toppingavailable on this website(BARATRICEATING.COM)

1/2 cup pecan pieces

Directions:Beat Micellar Milk, dry pudding mixes,

pumpkin, cinnamon, and nutmeg with a whiskuntil blended. Fold in whipped topping. Transferinto a deep serving bowl or individual servingdishes and top with additional whipped topping ifdesired.

Drizzle with Cinnamon Bliss topping; sprinklewith pecans. Refrigerate 1 hour.


DOUBLE CHOCOLATEPROTEIN PUDDING

Ingredients:2 cups Chocolate ready to drink protein shake

One package â## 1 ounce Jell-O Sugar FreeInstant Pudding Mix, chocolate

Directions:Beat pudding mix into the cold ready-to-drink

protein in a deep bowl with a wire whisk for 2minutes. Pour at once into individual servingdishes and chill. Pudding will be soft set andready to eat within 5 minutes.


Cinnabliss Lace Cookies

Ingredients:1/4 cup real butter

1/4 cup Nature Sweet Crystals, available onthis website (www.BariatricEating.com

this will NOT work with Splenda)

1/4 cup Cinnamon Bliss SF Sauce, available onthis website (www.BariatricEating.com)

1/2 teaspoon instant coffee granules

1/4 t. vanilla extract

1/2 cup flour

1/3 cup finely chopped pecans (or any nut youprefer)


Melt butter in small saucepan. Add Nature Sweetand caramel sauce. Bring to boil over mediumheat. Remove from heat and whisk in coffee,vanilla, flour, and pecans. Let cool slightly. Line acookie sheet with foil â## shiny side down- andspray with Pam. Drop batter by one teaspoonmeasures, placing 6 on a sheet. Bake for 6 to 7minutes, until golden brown on edges. (watchcarefully as they will burn quickly). Let cool oncookie sheet until firm enough to lift off and thenremove to wire rack. Copyright Â© 2006 bySusan Maria Leach/Linda Farnsworthwww.BariatricEating.com, HarperCollins Pub.Inc. all rights reserved.


Chocolate Truffles

Ingredients:1 tablespoon butter

3 tablespoons heavy cream

2 tablespoons DaVinci Sugar Free RaspberrySyrup, available on this website

4 ounces (8 squares) Valor 70% Sugar FreeImported Dark chocolate, chopped, availableon this website

Unsweetened cocoa powder, unsweetenedcoconut, 1/4 cup almond flour blended with 1/2teaspoon cinnamon, and/or Nature SweetPowder to roll truffles in.

Directions:Stir together the cream and DaVinci syrup in a

medium glass bowl. Microwave 30 to 40 secondsuntil hot, but not boiling. Add chocolate andbutter to warm mixture and allow mixture to sitfor 3 minutes. Stir until melted and very smooth.Cool to room temperature, stirring occastionally.Chill mixture in refrigerator for at least 3 hours.Should be firm, but not hard. Using a spoon ormelon ball maker, scoop out teaspoon sizemounds and place on parchment paper-linedbaking sheet. Chill for 30 minutes. Carefully rollor form into irregular balls and roll inunsweetened cocoa powder and then in othercoatings. Each truffle may be placed in anindividual candy cup for presentation. These arebest kept in the refrigerator until just beforeserving. Copyright Â© 2006 by Susan MariaLeach/Linda Farnsworthwww.BariatricEating.com, HarperCollins Pub.Inc. all rights reserved.


Almond Cookies

hewy, moist and deliciousâ#¦ a wonderfulChristmas cookie that happens to be sugarfree. For a beautiful touch, I garnish with athin slice of dried cranberry before baking. Ihave not tested this recipe with Splendagranular; I have only made it with NatureSweet crystals. Make sure you use theparchment paper to line your baking sheet(or a Silpat) or you will have to pry thecookies from the surface. Another greatcookie tip is to pick up a one inch â##icecream scoopâ## from the kitchen gadgetsection of WalMart or your grocery store. Itis made for measuring an even portion forperfect batches of cookies and is invaluable.These will become a family favorite as theyare fabulously simple and taste superb.

Ingredients:2 1/4 cups sliced unblanched almonds, about 10ounces

3/4 cup Nature Sweet Crystals, available onthis website

1/4 cup all purpose flour

1/2 stick butter, melted

1 egg white, slightly beaten

1/2 teaspoon vanilla extract

Sliced dried cranberries, (called Craisins)

Parchment paper (available in grocery storesnear the plastic wrap)

Directions:Lightly spray each of two baking sheets with

nonstick vegetable cooking spray. Place a sheet ofparchment paper on each (parchment wont slide ifyou use the cooking spray first). Preheat oven to350 degrees.

Combine almonds, Nature Sweet crystals, flour,butter, egg white, and vanilla in a large bowl,gently tossing to coat almonds and evenly moistenmixture. Mound tablespoonfuls on preparedcookie sheet. Gently press a slice of driedcranberry into each cookie. Bake for 10-12minutes, until golden. Cool for 10 minutes andcarefully remove to a wire rack. Store in an

airtight container. Copyright Â© 2006 by SusanMaria Leach www.BariatricEating.com,HarperCollins Pub. Inc. all rights reserved.

Makes 36 cookies

Per Cookie, calories 36, Fat 3gr, Carbs 1.5gr,Protein 1.5gr


Beatrice's Apricot CreamCheese Cookies

These sugar free cookies are from mymother's repertoire of Italian Christmascookie recipes. The dough is tender and flakyand the sweet tart apricot filling is perfect.Donâ##t let the short ingredient list throwyou, they taste out of this world. Last yearSanta enjoyed a plate of them with a largemug of hot chocolate made with EliteChocolate Mint that even had a sugar freemarshmallow bobbing in the foam.

Ingredients:4 ounces cream cheese

1/2 cup butter

1 cup flour, plus additional for rolling

1/4 teaspoon salt

Natures Hollow sugar free apricot preserves,available on this website(www.BariatricEating.com)

Directions:Blend the cream cheese and butter. Add flour

and salt then blend until flour is completelyincorporated. Gather dough into a smooth ball,cover with plastic wrap and chill 1-2 hours.

Preheat oven to 375 degrees. Lightly dustcounter with flour and roll out 1/2 of the dough to1/8 inch thickness and carefully cut into 2-inchsquares, saving scraps to re-roll. Blend jar ofpreserves with a spoon so it is a smoothconsistency.

Place a 1/4 teaspoon dab of preserves in thecenter of each square. Fold over two oppositecorners of square to the middle, overlappingslightly and pressing so they stick together andjam squishes out a bit. After folding each cookie,transfer to an ungreased cookie sheet, about 1 inchapart.

Bake each batch for 10-12 minutes, until bottomsare just golden brown. Gently press anyoverlapped corners down that have opened whilebaking. Transfer to a wire rack. Repeat withremaining dough.

When cookies are cool, place an additional smalldab of apricot preserves on each side of the foldedcookie. Copyright Â© 2006 by Susan MariaLeach www.BariatricEating.com, HarperCollinsPub. Inc. all rights reserved.

Makes about 30 cookies

Per cookie... calories 35 , fat 3, carbs 2


Gingerbread Cookies

Bake these as small puffy powderedâ##sugarâ## dusted rounds, or as traditionalgingerbread menâ#¦ either way these are awinner.

Ingredients:1/4 cup butter

1/2 cup Nature Sweet, powder or crystals

1/4 cup dark molasses (3 tablespoons addsessential molasses flavor)

1/4 cup Steels Country Syrup or Honey Sweet(makes a great replacement for Karo syrup orhalf the molasses in a recipe)

2 cups all purpose flour

1/2 teaspoon baking soda

3/4 teaspoon salt

1 teaspoon ground ginger




Directions:Cream the butter and Nature Sweet. Stir in the

molasses, Country Syrup, and Â¼ cup water. Mixthe flour, baking soda, salt, ginger, cinnamon,cloves, and nutmeg in a small bowl, and add to thewet ingredients. Blend until soft dough forms.

Using a 1 Â½ teaspoon metal â##ice creamâ##type scoop, or teaspoon place small roundportions 1 inch apart on a lined or well greasedcookie sheet. Bake at 375 degrees until, whentouched lightly with finger, almost no imprintremains. Leave on baking sheet 2-3 minutes, thenremove to cooling rack. Toss in a bowl containing1 cup of Nature Sweet Powder, to lightly dust andplace in airtight container.

Or chill dough several hours or overnight. Rollout Â¼ inch thick. Cut into circles, trees, orgingerbread men using cookie cutters. Place onwell greased baking sheet. And bake as describedabove. Copyright Â© 2006 by Susan Maria Leachwww.BariatricEating.com, HarperCollins Pub.Inc. all rights reserved.


Sugar Free Peanut Brittle

Nature Sweet is an amazing sugar replacerwith the properties of sugar that allow forthis delicious sugar free buttery goldenmouthwatering Peanut Brittle. If you havetasted any of the new sugar free hard candynow on the market, this is the productresponsible for the amazing taste andtexture.

Ingredients:cup butter

1 cup Nature Sweet Crystals, available on thiswebsite(www.BariatricEating.com, see NOTE)

1/2 teaspoon vanilla extract

1 1/2 cups roasted salted peanuts

Directions:Lightly coat a cookie sheet with nonstick

cooking spray and set aside. Melt butter in a largenonstick skillet. Stir in Nature Sweet Crystals andcook over medium heat, stirring constantly.Mixture will first stay separate and appear grainy,then blend together smoothly. Cook until syrupdarkens to a golden caramel color, about the samecolor as the peanuts, 15-18 minutes (hard crackstage in a cup of icewater), then remove fromheat. Working quickly, first stir in vanillaextract,then fold in nuts. Transfer onto preparedbaking sheet, and using the cooking spoon, patnuts and candy into single layer. Allow mixture toharden at room temperature. When brittle hascooled completely break into bite sized pieces andstore in an airtight container.

NOTE: Do NOT substitute Splenda orNutrasweet for the Nature Sweet Crystal in thisrecipe as the properties of these sweeteners arecompletely different. Copyright Â© 2006 bySusan Maria Leach www.BariatricEating.com,HarperCollins Pub. Inc. all rights reserved.


Peanut Butter Cookies

Nature Sweet Crystals make an incrediblecookie as this product adds texture andvolume to the cookie dough that you justcannot get using Splenda. You canâ##t tellthese chewy and delicious cookies from a fullsugar peanut butter cookie. I have a small 1tablespoon 'ice cream' scoop that makesperfectly portioned cookies for this recipe. Iknow that there are good tasting sugar freecookies on the market, even the kind you getto bake yourself, but check out the long list ofchemicals and preservatives; nothing beatsthe wholesomeness of a homemade, 5ingredient recipe.

Ingredients:1 cup peanut butter

1 large egg

1 cup Nature Sweet Crystals, available on thiswebsite

(www.BariatricEating.com, see NOTE)

1/2 teaspoon salt

1 cup California blanched almond flour,available on this website(www.BariatricEating.com


Cream together peanut butter, egg, Nature SweetCrystals, salt, and almond flour until well blended.Scoop mixture by tablespoon and roll into balls.Arrange on two ungreased cookie sheets allowing1 inch for dough to spread slightly as it bakes.Press down with a fork to flatten, first in onedirection and then in another.

Bake for 10-12 minutes, until just slightly firmwhen touched with fingertip. Allow to cool for4-5 minutes and then transfer to a wire rack tofinish cooling.

Makes 32 cookies

Calories 62, fat 6gr, carbs 1.5gr, protein 3gr

My Notes:

NOTE: You cannot substitute Splenda orNutrasweet for the Nature Sweet Crystals in thisrecipe as the properties of these sweeteners arecompletely different. Nature Sweet is made fromcorn, it doesnâ##t raise your blood sugar as itâ##snot digested and is moved through our bodysimilar to fiber. Copyright Â© 2006 by SusanMaria Leach www.BariatricEating.com,HarperCollins Pub. Inc. all rights reserved.


Rum Balls

I remember my mother making BourbonBalls for her holiday parties in the 60â##s.This sugar free version is really delicious andsimple as there is no baking involved! Youcan make several flavors by using differentkinds of sugar free cookies. I made adelicious version using Josephâ##s PecanShortbread, Coconut Rum, and omitting thecocoa; more of a Coconut Pecan Rum Ball.

Ingredients:2 1/2 cups Josephâ##s sugar free cookies,Chocolate Walnut or Pecan Shortbread,available on our website(www.BariatricEating.com)

1 1/2 cups chopped pecans

1 cup Splenda granular

2 tablespoons Dutch processed cocoa powder

2 tablespoons Steelâ##s SF Honey Sweet orSteelâ##s Sugar Free Maple Syrup, availableon this website

1/4 cup dark rum

Directions:Process the cookies in the food processor until

finely ground (you should have 1Â½ cups of finecrumbs) add the pecans and 3/4 cup Splenda;pulse a few times to mix. Add the syrup and rumand blend until well combined. Shape into 1-inchballs. (I use a one tablespoon mini 'ice cream'scoop). Place the remaining Â¼ cup Splenda intoa small bowl and roll the rum balls until lightlycoated. Store in an airtight container in therefrigerator. These are best if made several days inadvance of serving to allow the flavors to mingle.Serve at room temperature. Copyright Â© 2006by Susan Maria Leach www.BariatricEating.com,HarperCollins Pub. Inc. all rights reserved.

My Notes:NOTE: I carry the Steelâ##s brand sugar freesyrups on my website because they are very thickand do not have an aftertaste. These propertiesmakes them the perfect substitute for corn syrup.(The sugar free Pecan Pie recipe on my website isamazing) You canâ##t use the watery supermarket

brands of sugar free syrup; the recipes will notwork. The Steelâ##s syrups are worth the troubleit takes to order online.


Spritz Cookies

These are buttery, tender shortbreadcookies; the ultimate Christmas cookie! I usea cookie press, which is a chef's version of thePlay-Doh press we used as kids. I use thisgadget just once a year, but it makes methink of my mother. I brought a big tin ofSpritz to my brother's house last year atChristmas and he got all choked up when hesaw the familiar shapes Mommy used tomake. For me, this is what holidays are allabout!

Ingredients:1 cup butter softened

2/3 cup Nature Sweet Crystals, available onthis website

3 egg yolks

1 teaspoon vanilla

2 1/2 cups flour

Sanding sugar (I use multicolored for the trees,and tiny silver dragees for the pink wreaths

Food coloring (if desired to tint dough)

Directions:Preheat oven to 400 degrees. Cream together the

butter, Nature Sweet, egg yolks, and vanilla untilfluffy either using a mixer or a food processor.Add a single drop of food coloring if tinted doughis desired. Add the flour, pulse to incorporate andcollect into a smooth ball. If you are using acookie press, fill the cookie press, insert thedesired die and force the dough onto an ungreasedbaking sheet. If you arent using a press, roll thedough into 1 inch balls, arrange on an ungreasedbaking sheet and flatten with a fork in acriss-cross pattern like you would with peanutbutter cookies. Sprinkle each cookie with a pinchof colored sugar. Bake 8 to 10 minutes or until set,and light golden brown around the very edges...do not overbake. Remove to a wire rack and cool.Copyright Â© 2006 by Susan Maria Leach,BariatricEating.com, HarperCollins Pub. Inc. allrights reserved.


Chocolate Peanut Brittle

Ingredients:1 recipe Susan Mariaâ##s SF Peanut Brittle

3 ounces (6 squares)Valor 70% Sugar FreeImported Dark chocolate, chopped, availableon this website (www.BariatricEating.com)

2 tablespoons creamy peanut butter

Directions:Melt chocolate in microwave in 20 second

increments, stirring between. Add peanut butterand stir until melted. Dip broken pieces of peanutbrittle half-way into chocolate and allow to cooland set up on parchment paper. Store in an airtightcontainer. Copyright Â© 2006 by Susan MariaLeach/Linda Farnsworthwww.BariatricEating.com, HarperCollins Pub.Inc. all rights reserved.


Crustless Pumpkin Pie:

Ingredients:1 cup Egg Beaters

3 teaspoons pumpkin pie spice

1 (15 ounce) can Libby's pure pumpkin (NOTpumpkin pie mix)

1 cup fat free evaporated milk (pet orcarnation, NOT eagle brand)

3/4 cup Splenda (you may prefer to use moreor less)

1 teaspoon vanilla

Directions:Preheat oven to 425. Blend all ingredients

together and pour into a Pam-sprayed pie plate.Bake at 425 for 15 minutes, then reduce to 350and bake for 40 minutes or until a knife insertedcomes out clean.

Others swear by the recipe on the back of theLibby's pumpkin can. Just change the sugar toSplenda and omit the pie crust.

My Notes:These are both big Weight Watchers recipes andhelped get me through several holidays. Add CoolWhip, whipped cream, or your favorite sf/ff icecream and it's a sure winner. Slices like a regularpie so to me, it's a very satisfying recipe. If youtolerate oats really well, I'll share the BakedOatmeal recipe sometime. It's more like a sweettype bread than cereal-y. I'm kind of craving thatright now. Jill (jillskybean) on the supportwebsite.


Susan Maria's Amazing PecanPie

The amazing thing about this pie is thatitâ##s sugar-free! The ingredient list isspecific, and substitutions wonâ##t work. Tomake this pie you need Steelâ##s CountrySyrup, which can be ordered (on thiswebsite). When I tried to make this recipeusing other brands of sugar-free syrup, thecustard became muddy and quite frankly,tasted awful. The Steelâ##s syrup is verythick, and that makes a huge difference.Even though this pie is sweet, it doesnâ##thave any sugar to act as a preservative andmust be kept in the refrigerator, or it willspoil.

Ingredients:3 large eggs

Â¾ cup Splenda Granular

Pinch of table salt


4 tablespoons salted butter, melted

Â¾ cup Steelâ##s Sugar Free Country Syrup

Â½ cup chopped pecans, plus 10 halves

One 9-inch homemade unbaked pie shell, notdeep dish

Whipped cream sweetened with Splenda

Directions:Preheat the oven to 350Ë#F. Beat the eggs in a

large bowl until well blended and stir in theSplenda, salt, vanilla, butter, and syrup. Mix in thechopped pecans and pour the filling into the piecrust. Arrange the pecan halves evenly on thecustard and bake for 30 to 35 minutes, until thesides are set but the center is still a bit soft. Coolto room temperature and serve in small wedgeswith Splenda-sweetened whipped cream.Copyright Â© 2007 by Susan Maria Leach.HarperCollins Publishers Inc. all rights reserved.

Full serving: Calories 171, fat 14.5gr, carbs7.5gr, protein 3gr

Serves 10


Crustless Pumpkin Pie

Ingredients:15 oz. can pumpkin

12 ounces can skim evaporated milk

3/4 cup egg substitute or 3 egg whites

1/2 tsp. salt

1 T. pumpkin pie spice

1 tsp. vanilla

1 cup Splenda

Directions:Combine all ingredients & beat until smooth

.Pour into greased (Use Pam) 9 1/2" glass pieplate. Bake @ 400* for 15 minutes, then @ 325*for 45 minutes until knife comes out clean fromthe center



Flourless Chewy OatmealCookies

Ingredients:1/3 cup Unsalted butter

1 1/2 cups Rolled oats

1/2 cup SplendaÂ®

1/4 cup SplendaÂ® Brown sugar - scant, firmlypacked

1/8 tsp Salt

1 tsp Vanilla extract

1 Egg

Directions:1. Melt the butter and set aside to cool. Place oats

in a medium-sized bowl. Stir in both sugars andthe salt and blend to break up any lumps.

2. In a separate bowl, whisk together the meltedbutter, vanilla and egg. Stir this into the oatmixture, mixing with your hands or a largewooden spoon to work in the ingredients. Forminto a large ball of dough.

3. Chill the dough 20 minutes.

4. Preheat oven to 350ÂºF. Meanwhile, prepare abaking sheet by lining with parchment paper.

5. Form the chilled dough into 1-inch balls andflatten down very slightly on the baking sheet.Bake for 13 to 17 minutes or until the edges arenicely browned and the tops of the cookies aremedium golden in color.

6. Cool well on the baking sheet (about 10minutes) before attempting to remove, using ametal spatula or icing knife.

7. The dough can also be brought to roomtemperature and flattened more when placed onthe baking sheet to make a large, crisp andlace-like cookie. Keep the cookies refrigerated.

Yield: about 1 dozen cookies


Peanut Butter Cookies

Ingredients:1 cup Peanut Butter

1 cup SplendaÂ®

1 egg

1 T vanilla (Optional)

Directions:Mix & drop, roll, or press out. Bake at 350 for

about 12 minutes.

Yield: about 1 dozen cookies


Peanut Butter Protein Balls

Ingredients:1 cup natural smooth peanut butter

1 cup quick rolled oats

1 cup protein powder

Directions:1. Mix all together & form into balls the size of

walnuts.

2. For more protein & to keep them from stickingtogether, roll them in crushed nuts or oatmeal.Store in an airtight container. Keep refrigerated.

This is great quick protein pick me- up.


Peanut Butter Oatmeal ProteinBalls

Since these have protein in them you canjustify eating these sweet treats

Ingredients:* 1 1/2 c peanut butter (i used simply jif)

* 2 scoops of unjury chocolate (or any otherchoc protein powder)

* 1/2 c low carb special K

* 3 tbsp of sugar free maple syrup

* 1/4 c chopped nuts i used pecans, walnuts,almonds

* oatmeal

* 3 packets of splenda

Directions:Mix everything up in a bowl and then roll them

up into walnut sized balls and then roll them inoatmeal. Youâ##re done!


Blueberry-Peach Crisp

This quick and easy dessert takes only a fewminutes to put together. Itâ##s a deliciousway to include nutrient-rich blueberries inyour diet year round. This WLS friendlydessert is good enough for company and easyenough to prepare regularly for your family.

Ingredients:* 10 oz fresh or frozen blueberries

* 1 lb of fresh or frozen peach slices

* 1/4 cup apple juice

Topping:

* 1/2 cup almonds

* 1/2 cup oats

* 1 cup pitted dates

* 2 TBS apple juice

* 1/2 tsp cinnamon

Directions:Preheat oven to 350. Place blueberries in the

bottom of a square 8 inch baking pan. If you areusing frozen, make sure they are completelythawed and drained of excess water. Place peachslices on top of blueberries. If they are frozen,make sure they are also thawed and drained ofexcess water. Drizzle 1/4 cup apple juice overfruit.

Remove pits from dates and place in the bowl ofa food processor along with oats, almonds andcinnamon. After running for a minute and datesare blended with the oats and cinnamon add applejuice, and mix well.

Place mixture evenly over peaches andblueberries, and bake uncovered for about 45minutes. Serve warm or cool.

My Notes:Healthy Cooking Tips: Make sure the topping iswell ground and mixed while still ending with acoarse texture. It will have a tendency to be inclumps after processing it. When you place it overthe fruit mixture crumple it with your hands intoan even layer. Otherwise it will be in big clumps

and will not look or taste as good.


Strawberry Cheesecake

This cheesecake tastes so New York, itâ##llmake you say â##fuhgeddabouditâ##

Ingredients:* 1 pkg lowfat cream cheese

* 1 pkg sugar free Strawberry Banana Jello

* 2 cups sugar free low fat whipped topping

* Fresh Strawberries (add bananas if you like)

* 1 graham cracker crust made withSplendaï¿½ (see recipe)

Directions:* Disolve jello with 1/2 cup boiling water.

* Mix into creamcheese until there arenâ##t anylumps. Fold the whipped topping into this mix.

* Cut your strawberries (and bananas) lengthwise, so the cuts are flat.

* Line the bottom of your crust with the fruit.

* Cover with the cheesecake mix.

* If you want to add another layer of fruit in themiddle, thatâ##s fine.

* Top with fresh strawberries quartered.Refrigerate until set.


Sugar Free Graham CrackerCrust

This Sugar Free version is the PERFECTcrust for all of your favorite crumb piecrusts. A touch of cinnamon and nutmegmakes this popular pie crust tasty, and thereis no need for the addition of sweetener.

Ingredients:# 3/4 cup (200 ml) graham wafer crumbs

# 3 tbsp (45 ml) melted butter or margarine

# 1/4 tsp (1 ml) each of cinnamon and nutmeg

Directions:Combine graham wafer crumbs, butter,

cinnamon and nutmeg. Press into a 9 inch (1 L)pie plate or 8 inch square pan or 9 inch springform pan. Chill in refrigerator 2 hours beforefilling. If desired, reserve 2 tbsp (25 ml) of thecrumb mixture to sprinkle on top of the filling.


Strawberry Angel Pie

Use fresh or frozen strawberries to whip upthis light-tasting, creamy and delicioussugar-free pie.

Ingredients:strawberry-angel-pie.jpg

* 3 cups (750 ml) frozen unsweetened or freshstrawberries

* 1 cup (250 ml) water

* 1 packet unflavored gelatin

* 1 tbsp (15 ml) cornstarch

* 1 egg, separated

* 1/3 cup Splendaï¿½

* 1 tsp. (5 ml) vanilla

* 1/2 tsp (2 ml) almond extract

* 1/4 cup (50 ml) instant skim milk powder

* 1/4 cup (50 ml) ice water

* 9 inch Graham Cracker Crust (see recipe)

Directions:Slice strawberries. Pour water over strawberries;

let stand 1 hour at room temperature. Drain waterfrom strawberries into a saucepan; reservestrawberries. Sprinkle gelatin over 2 tbsp (25 ml)of liquid drained from strawberries. Whiskcornstarch and egg yolk into remaining water.Cook and stir over medium heat until mixtureboils and thickens slightly. Remove from heat.Add softened gelatin, sweetener, vanilla andalmond extract, stirring until gelatin andsweetener dissolve. Stir in strawberries. Chillabout 30 minutes or until mixture is partially set.Beat egg white, skim milk powder and ice waterin a chilled bowl. Fold into thickened strawberrymixture. Spoon into Graham Cracker Crust. Chill,about 4 hours, until completely set.

Makes 6 servings. Each serving: 1/6 pieincluding crust


FUDGE BROWNIES

Ingredients:* 2 oz semi-sweet chocolate

* 2 tbsp butter

* 1 1/2 tbsp canola oil

* 1 cup sugar

* 1/4 cup unsweetened cocoa powder

* 1/2 cup plus 2 tbsp all-purpose flour

* 1/2 tbsp baking powder

* Pinch salt

* 2 tbsp unsweetened applesauce

* 2 large white eggs

Directions:* Preheat oven to 325degrees.

* Coat 8x8 pan with cooking spray and set aside.

* Combine chocolate, butter, and oil in a mediumsaucepan over low heat; cook until chocolate ismelted, stirring frequently.

* Remove from heat, cool slightly.

* Add sugar and coca to chocolate mixture,stirring well.

* Add flour and remaining ingredients, stirringjust until smooth.

* Pour batter into prepared pan.

* Bake at 325degrees for 30 minutes or untilknife comes out clean when inserted in the middleof the brownies.

* Remove from oven.

* Cool in pan on rack.

* Cut into 2x2 squares.

Makes 16 brownies


YOGURT PARFAIT

Ingredients:* 3/4 cup plain or flavored yogurt,

* Artificially sweetened yogurt

* 1 peach or nectarine, chopped

* 1/3-cup granola or other breakfast cereal

Directions:* Place 4 tbsp yogurt in a tall glass.

* Top with 1/3 of the chopped peach and then 2tbsp of granola.

* Repeat two times, for a total of three layers ofeach ingredient.

Makes 1 serving


CHIFFON PUMPKIN PIE

Ingredients:Ingredients for the crust:

4 oz whole unblanched almonds

4 oz whole unblanched hazelnuts

1/4 cup unsalted butter

6 tbsp plain whey protein powder

1 tsp Brown Sugar Twin

1 tsp pourable Splenda

3/4 tsp dried ground ginger

1/2 tsp pure vanilla extract

Pinch of salt

Ingredients for the filling:

1/4 cup water

2 1/2 tsp gelatin

3 tbsp Brown Sugar Twin

3 tbsp Splenda

1 each 14 oz can pumpkin puree

1/2 tsp dried ground ginger

3/4 tsp ground cinnamon

1/2 tsp freshly grated nutmeg

1/4 tsp salt

1/2 cup whipping cream (or fat free CoolWhip)

1 tsp pure vanilla extract

3 large eggs, separated

1/4 tsp cream of tartar

1 1/2 cups whipping cream

Directions:Directions for crust:

Cut a circle of parchment paper to fit into thebottom of a 9-inch pie pan.

Preheat the oven to 350degrees.

Spread the almonds and hazelnuts out on abaking sheet and roast for 8-10 minutes untilbrowned. Cool.

While the nuts are roasting, melt the butter overmedium heat until colored a deep brown. Removefrom the heat.

In a food processor, coarsely grind the almondsand hazelnuts separately. Combine with the wheyprotein, sweeteners, salt, ginger, and pure vanillaextract. Add the butter and mix well. Press evenlyinto the pie pan and chill.

Directions for the filling:

Sprinkle gelatin over the water and set aside.

Combine the Sugar Twin and the Splenda.

In a food processor, combine the softenedgelatin, pumpkin puree, 4 tbsp of the mixedsweeteners, the spices, salt, 1/2 cup whippingcream, vanilla, and 3 egg yolks. Puree untilsmooth.

Transfer to a saucepan and cook overmedium-high heat until the mixture just starts tosputter (heating the mixture to this point isimportant or it may not set properly).

Transfer to the food processor and puree againuntil smooth.

Transfer to a bowl and let stand at roomtemperature, stirring frequently until cool.

In a mixing bowl, beat the egg whites untilfoamy. Add the cream of tartar and remainingsweetener mix and beat until stiff peaks form. Stir1/4 of the egg whites into the pumpkin mixturethen fold in the remaining whites.

Spread out into the crust and refrigerate for atleast 2 hours.

My Notes:***Note***No more than 4 hours before servingbeat the 1 1/2 cups whipping cream to firm peaksand pile on top of the pie.


FUDGE BROWNIES

Ingredients:* 2 oz semi-sweet chocolate

* 2 tbsp butter

* 1 1/2 tbsp canola oil

* 1 cup sugar

* 1/4 cup unsweetened cocoa powder

* 1/2 cup plus 2 tbsp all-purpose flour

* 1/2 tbsp baking powder

* Pinch salt

* 2 tbsp unsweetened applesauce

* 2 large white eggs

Directions:* Preheat oven to 325 degrees.

* Coat 8x8 pan with cooking spray and set aside.

* Combine chocolate, butter, and oil in a mediumsaucepan over low heat; cook until chocolate ismelted, stirring frequently. Remove from heat,cool slightly.

* Add sugar and coca to chocolate mixture,stirring well. Add flour and remaining ingredients,stirring just until smooth.

* Pour batter into prepared pan.

* Bake at 325 degrees for 30 minutes or untilknife comes out clean when inserted in the middleof the brownies.

* Remove from oven. Cool in pan on rack.

* Cut into 2x2 squares.

Makes 16 brownies


Fruit smoothie cheesecake

Ingredients:2 cups of frozen non sweetened fruit, i havemade it with stawberries or wildberries,defrost and mash, drain off excess liquid

graham crust go to store and buy one lol

mix 1 package of light cream cheese with 1/2cup splenda. mix with mixer until smooth.

add drained fruit into cheese and splendamixure and mix well

fold in 3 cups of light coolwhip

Directions:pour into pie crust.

very easy and delicious


Butterscotch and PumpkinPudding

Easy banana pudding is just mixing theminto some vanilla or white chocolate sf/ffpudding mix. Use the following recipe forsomething fancier and use banana instead ofpumpkin.

Ingredients:1 package sugar-free butterscotch pudding mix

1 1/2 cup low fat milk

1 cup canned or fresh cooked pumpkin

1 teaspoon cinnamon

1/2 teaspoon nutmeg

Cool Whip or Dream Whip

1 teaspoon vanilla

Directions:Mix pudding mix, milk, pumpkin, cinnamon and

nutmeg well and pour into individual puddingcontainers. Top with Cool Whip and vanilla.

(If you want to make butterscotch pumpkin pieinstead just put 1 cup milk in the ingredients.)


Vicki E.'s Protein Pudding,Revisited

For all the newbie post-ops who have yet totry it, I thought it would be helpful to repostthe basic protein pudding recipe that hashelped so many of us. Also note that it freezesvery well. I portion it out into 1c. freezercontainers and thaw as needed.

Ingredients:BASIC RECIPE:

1 pint of cottage cheese

1 box of sugar free pudding mix

2 scoops of protein powder

1/4 c. skim milk

1/2 container of light cool whip

Calories: 1010.25

Fat: 17.55g

Carb: 92.55g

Sodium: 2636.55g (mostly from the cottagecheese)

Sugar: 31.22g

Protein: 115.11g

Per 1 cup:

Calories: 252.56

Fat: 4.38g

Protein: 28.77g

Per 1/2 cup:

Calories: 126.28

Fat: 2.19g

Protein: 14.38g

Directions:Blend first 4 ingredients together in blender.

Scoop out into a small bowl and add Cool Whip.Divide into 4 servings.

Mocha:

1. Prepare basic recipe using vanilla pudding and

vanilla protein powder. Substitute skim milk with1/4 c. of water mixed with 2TB. of instant coffee,and 1/8 c. Da Vinci sugar free chocolate syrup.

Orange Creamsicle

2. Prepare basic recipe using vanilla pudding andvanilla protein powder. Substitute skim milk withjuice from one can of mandarin oranges (packedin own juice, not syrup). Fold in mandarins priorto freezing or refrigeration.

Oh Oh Oreo

3. (This one is Vicki's...) Prepare basic recipeusing chocolate pudding and cookies and creampowder. Fold in one crumbled bag of ThinsationOreo cookies prior to freezing or refrigeration.The cookies add 100 calories to the entire recipewhich works out to 10-25 calories more perserving and I find it is totally worth it. I just needto get my husband to hide the other Thinsationbags until I need them for another batch ofpudding.


Tropical dream

Ingredients:1 large box Orange flavored Sugar-free Jell-OGelatin

1 small box lime flavored Sugar-free Jell-OGelatin

2 cups boiling water

1 and 1/2 cups cold water

8 ounces ultra low fat cream cheese, divided(cut each 4 ounce have into 1 inch cubes)

1 20-ounce can Dole Crushed Pineapple, nosugar added

1 medium banana, diced

1 12-ounce container fat free Cool Whip

Directions:In a bowl, combine 1 large box of orange

flavored gelatin and 1 small box of lime gelatinwith 2 cups of boiling water. Stir for 2 minutesuntil gelatin is completely dissolved. Place 8ounces of cubed cream cheese into microwave forabout 45 to 60 seconds until pliabley softened, butnot runny. Blend into hot gelatin mixture untilfully dissolved; about 2 minutes. Add 1 and 1/2cup cold water. Add the can of crushed pineapplewith juice and diced banana and stir until wellcombined. Chill for 2 hours until soft-set and thenfold in the Cool Whip until creamy, but not beaten(you don't want to beat the air out of the coolwhip). Chill for 2 to 3 more hours.

Serves 25

**variation, use large box raspberry jello and smbox lemon**


Cream Cheese Nibblers

Ingredients:Crust:

1 cup Pecans, finely chopped

1 tablespoon butter

1/4 cup Splenda

Filling:

1 container low fat/fat free cool whip

1 8-ounce package Cream Cheese (room temp)

1 small box Sugar-Free Jell-O gelatin(strawberry)

1/2 cup chopped Strawberries

skim milk

Directions:Crust: Combine and sprinkle evenly into the

bottom of an 8-inch square pan.

Filling: In a food processor (or with a mixer, butit's more work) combine all ingredients. If toothick, add small amount of milk until mixture ispourable. Pour into filling evenly. Let chill untilfirm. Cut into 12-15 equal squares (smaller if youwish).


Protein Dessert, with a twist.

Well I said I was going to do it and I did. Imade Vicki's (dogqueen) protein desserttoday and put some in a small container andput it in the freezer. OMG it's so good, nowwhen everyone is having ice-cream I canhave mine too. I'm adding the recipe to thispost just in case there is someone out therethat would like to give it a try and can't findit. Here is a yummy dessert and only 150calories and 30 g of protein. Good way to getyour protein in

Ingredients:1 pt. container of low fat cottage cheese

1 pkg of jello surgerfree, no fat pudding mix

2 scoops of vanilla or chocolate protein powder

4 tbsp of skim milk

1 small container of low fat cool whip

Directions:Mix the first 4 ingredients in blender

Remove and put in small bowl and mix in coolwhip

this makes four servings of 30 g of protien and150 cal each

enjoy

My Notes:I have this for my breakfast as I don't like eggs etcand the protein holds me through. Those that havetried the dessert and enjoyed it give it a try byfreezing it, it's great. I don't modify the recipe butI can tell you for sure that if you follow the recipethere is no way you could eat a 1/4 of it. I followthe recipe and it lasts for a long time because it isso filling, that's why I wanted to try and freeze it.The couple of times I've made it I've had to throwsome out so now by freezing it I won't be wastingany.


peanut butter cookies

Ingredients:1 cup peanut butter

1 cup splenda (I use 3/4 cup)

1 egg

Directions:mix together and cook at 350 degrees for 10-12

minutes. They fall apart easily, so be careful!

My Notes:I love this recipe...I make it with a scant 1/2 c ofsplenda though. I don't find that cup-for-cup thingis accurate for me. I usually have to 1/2 or 1/4 theamount called for or it's just sickeningly sweet. Asa difference add one dolop of sugar free jelly toeach cookie before baking. It makes a delicioustreat.


healthy amazing dessert...mmmmm

Ingredients:Crust...

1 cup almonds, finely chopped, lightly toastedin a dry skillet

2 table spoons splenda

Filling

1/3 cup lime juice (lemon OR orange juice willwork as well)

3 oz firm silken tofu

3oz ultra low fat chream cheese (softened, toblend better)

zest of 2 limes or lemons not orange zestthough!

1/2 cup splenda

Directions:Crust: Mix spenda and ground nuts, place in the

bottom of a pie plate. (filling will hold them inplace)

Filling: Mix in all in a blender, place over groundnuts.

Refrigerate overnight. can change the variety ofnuts you use for the crust to a blend or towhatever you have on hand.


Powdered Sugar

Makes 1/2 cup

Ingredients:3/4 cup SPLENDAÂ® granular

2 Tbsp. cornstarch

Directions:Place ingredients in blender jar. Cover and blend

until SPLENDAÂ® granular is a very finepowder.

Use instead of powdered sugar for garnishing

cakes and pastries.

Makes 8-1 tbsp servings.

Nutrition Information per serving

20 calories; 5 grams carbohydrate;

0 grams protein; 0 grams fat; 0 mg sodium


Brown Sugar

This recipe is designed to help you replacebrown sugar in your dessert recipes.

Ingredients:Makes enough to replace 1 cup brown sugar

1 cup SPLENDAÂ® No Calorie Sweetener,

granular

1/4 cup sugar-free maple syrup

(made with SPLENDAÂ® Brand Sweetener

Directions:Pour ingredients into a small mixing bowl and

mix well. Use as brown sugar in your favorite

baked recipes where brown sugar is required.

Makes 1/4 cup (enough to replace 1 cup of

standard brown sugar). Makes 1 serving

Nutrition Information per serving

130 calories; 36 grams carbohydrate;

0 grams protein; 0 grams fat; 100 mg sodium


The cookbooks you create on our web site are for your personal use or may bedistributed as gifts. You may not reproduce all or part of your cookbook for

commercial purposes.

Please visit our web site at:www.betterrecipes.com

bariatric cookbook - home | georgetown … · recipe index appetizers and snacks turkey roll-ups

Documents